Thur am May 4

kennethjohnanderso

May 3, 2023

1 min read

10 * 75 on 1:20

1) fist/drill/swim

2) scull/50 Build

8 * 75 on 1:15

1) double turn then fast turn

2) underwater turn then waterfall turn

6 * 75 on 1:10 or 1:15

1) fly/back/breast

2) back/breast/free

4 * 75 with fins on :55 or 1:00

2 * 75 1) long, 2 Build - stroke you are doing next

10 * 100 Best average on 1:40, 1:50 or 2:00

long warmdown - technique based

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Tuesday Oct 27

400 Free/Back by 100 fist/swim by 50 4 x 75 as 25 drill/50 Build 3 x 50 build into a fast turn and 8-12m sprint dolphin kick into 1 fast stroke 4 x 25 1) build 2) speed drill 3) easy speed 4) 15/10 10

Mon Oct 26

800 IM flow with fins (do not have to do 200 of each stroke) be aware of body and head position 3 x 100 IM 1) with free kick 2) with fly kick 3) regular kick 5 x 50 descend SC and/or time at 6:40

Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

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