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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Wed Oct 21

Minimum 1200m to get ready for 10 x 100 test set at 6:30 Group A 8 min Warmup/Warmdown Group B Warm down pm/ 20 x 50 on 1:00 8 holding 800 Pace 6 holding 400 Pace 4 holding 200 Pace 2 holding 100 Pace

Oct 21 am

400 Pull 5/3 breathing if free on 7 300 RA/LA/50 Swim with a build kick on 6 4 x 50 kick descend - last 10m no breathing on 1:10 3 * 25 on :40strong to stronger 3 x 25 on :40 increasing turnover 24 x

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