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 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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