Tues Jan 6 am

kennethjohnanderso
Jan 6, 2025
1 min read

400 Fr/Bk by 100 fist/swim by 50

10 x 100 on 1:50 Swim Kick up/down on 10s rest

4 x 5 and glide on :45

2 * build kick and sprint with fins on 1:00

4 * 75 on 2,3,4,5

recovery 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 50

4 * 50 on 2,3,4,5

10 min with paddles - PB & snorkel optional

WD 8 * 50 with fins on 35, 40, 40, 45, 45, 45, 50, 5

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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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