Thursday morning speed

kennethjohnanderso
Dec 14, 2022
1 min read

8 * 75 on 1:20

1) fist/drill/swim

2) scull/build extra 1:00 halfway - then fins optional

6 * 100 on 1:45

1) last wall 15m sprint underwater dolphin kick 2) build to 75 then sprint 15m 3) sprint from 5m into 1/2 way to 80m

8 * 25 kick all out on :45 <---> 6 * 25 on 1:00 long with chutes - paddles optional

8 * 25 pull all out on :45 <---> 8 * 25 snorkel and dolphin kick with fins on :45

8 * 25 Swim all out on :45 <---> 6 * out and in from block

8 * 25 with fins all out on :45 <--> shoulder taps from high plank

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Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Wed Jun 24

800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

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