Thursday am

kennethjohnanderso
Jan 25, 2023
1 min read

Warmup

400 on 7

4 * 100 IM on 1:45

8 * 50 K or Fly or Br on 45

3 stations

1) 4 lanes starts and turning wall technique - 1st round back

2) Shallow end 24 * 15/10 on :45

3) Deep 4 lanes (3 * 50, 1 * 75 on 1:00) * 4 with paddles and possible chutes

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Mon Feb

Choose 1 today Distance 400, 4 x 100, 4 x 50 descend 6 x 400 descend 1-3) Straight on 6:00 4) 8 x 50 @ 400 Pace 5) 4 x 100 @ 400 pace 6) 150, 100, 150 Swim long with PB & Paddles Sprint 400, 4 x 100,

Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

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