Turbo Thursday

kennethjohnanderso

Dec 13, 2023

1 min read

300, 3*100 IM, 3*50 descend (15 min)

4 * 25 15/10 on 1:00

8 * 25 Fly or Fly Kick on :30

8 * 25 Bk K or Br Swim on :35

8 * 25 Bk K or Br swim on :30

8 * 25 Free on 25 - each set of 8 increases intensity

12*50 - optimistic best average

1) swim on 2:00

2) Kick on 2:30

300 Pull - very long

6 * 100 Swim - sprint dolphin kick off last wall

or with fins and last 25 underwater

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Fri Nov 13

Three times thru 3 x 100 on 1:40 (4th, 3rd then 2nd 25 Kick) 200 with paddles (S/P/PBL/S) on 3:30 4 x 25 1) underwater kick, 2-4) descend SC and/or time) on :30 Recovery/Aerobic 9 x 100 (may skip 1

Thur Nov 12

400 free/back by 100 fist/swim by 50 with fins 300 Pull with paddles - middle 100 PBL 200 kick - work in and out of walls at 6:18 8 * 50 descend SC and time on 1:10 - may try two dif strokes (1-5, 3-8

Tue Nov 11

200 Pull 100 rotating dolphin kick 200 Swim 100 PBL with paddles 100 rotating dolphin kick 8 x 25 1 arm PBL with paddles done by 6:35 3 x 400 descend Free or Back on 5:30 or 5:45 or IM wheel on 4:15 2

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