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 Dec 12

300S on 5:30 6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55 300 K (200 IM + 100 stroke) on 7:00 6 x 50 Fly /Back, Back/Breast. Breast/Free on :55 300 Pull long *ever 3/5 breathing if fr

Thur Dec 11

Queens 4 x 400 1) Pull on 6:30 2) Swim 6:00 3) swim or pull with paddles 5:30 4) swim with fins 5:00 36 x 25 on 1:00 1-2) chutes 3-4) sprint kick 5) underwater from dive 6) sprint 7-8) sprint with fin

Wed Dec 10

12 * 100 on 1:40 1-3) smooth 4) faster - maintain stroke count 5-7) Smooth 8) 400 pace 9-11) smooth 12) faster again 200 drill 3 x out in out turns descending - plant feet firmly and quickly 100 dri

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