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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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

Tuesday Jan 27

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

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

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