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 Oct 2

800 Flow with fins (not neccessarily IM) Fly or free - underwater recovery Breast - with dolphin Kick Back K/DA, K/RA, K/LA, 50 6 kicks at 6:28 10 x 75 1) fist/Drill/Swim, 2) Kick/50 Build on 1:15

Thur Oct 1

600-800 Pull every 200 gets faster at 6:25 12 x 100 1) Free on 1:30 2) Stroke on 1:40 3) IM on 1:50 8 x 25 on 1:00 - your choice of speed work 8 x 100 on 1:40 - best average (4th 25 stroke) - if a

Wed Sept 30

300-500 Pull long until 6:15 am 4 x 75 Kick descend on 1:40 300 Swim on 4:30 4 x 75 Pull descend on 1:20 300 Kick (200 IM + 100 stroke) on 6:00 4 x 75 Swim descend on 1:10 6 times thru 50 kick build c

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