Tuesday Jan 27

kennethjohnanderso
2 days ago
1 min read

400 Pull - every 4th 25 fly or breast

300 IM - drop a stroke

200 Kick - each 50 gets faster

3 x 100 IM 1) with dolphin, 2) with flutter 3) regular

8 x25 on 1:00 speed work of your choice

40 x 50 +/-

1-16) on :50 every 4th one fast

17-28) on :55 every 3rd one fast

29-36) on 1:00 every 2nd one fast

37-40) on 1:05 all fast

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Jan 28th

3 x 800 - 2:00 rest 1) with fins RA/LA/50 S - alternate Free and Back 2) Pull every 4th 25 rotate thru Kick on front/Side/Back/Side 3) 4 x 200 descend Free or Back on 2:45 or 3 or 3 x 200 descend Bre

Mon Jan 26th

If swimming 2 workouts do the long one first Long 800 IM with fins done as 100 flow/100 Swim 600 Kick with increasing intensity (200 IM/200 dolphin/200 Stroke) 400 Pull every 4th 25 4th breathes max

Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

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