Turbo Thursday

kennethjohnanderso
Oct 4, 2023
1 min read

300, 3 * 100 IM, 3 * 50 descend to 200 pace

6 breakouts - 2 stroke cycles - do not exaggerate underwater work

2 push

2 dive from side

2 push with fins

6 times thru at least 2 strokes and must strokes twice in a row

25 fast but 1) err on the side of a longer acceleration

2) so something you can hold for a 75 on 2:00

50 slight build into first wall on 3:00

75 - as fast as you can then get ready for the next round on 4:00

8 * 50

1 on 40 or 45

1 on :55 or 1:00

2 on :45 or :50 1 on :55 or 1:00

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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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