Wed 3:30-5 pm Jun 5

kennethjohnanderso
Jun 5, 2024
1 min read

5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00

300 Pull on 5:00

4*75 Kick descend

300 IM swim on 6

4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace

4 * (4 * 50 descend) 1:00 between after first 2 rounds

rd1 fly on 50 or 1:00

rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50

4 * (8 * 25 on) on 5:00

rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35

800 Flow with fins - every 4th 25 5 and glide then swim

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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

Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

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