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WARMUP
3 x 100 on 2:00 fins

• fr bk fr

KICK
50 flutter kick warmup
50 flutter kick for time 0:54

SET
6 x 16-17m fr on 0:35
6 x 16-17m fr on 0:40
6 x 16-17m fr on 0:45

• each 2nd, 3rd, 5th, 6th from midpool dig
• 100 pace building to 50 effort on 3rd

Warmdown
200 easy

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In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)

Saturday, 10/19/2019 Pool Workout

300 sw/200 k/200 p/100 IM dr
8x25 o/c :30

3x100 cruise 1:40
3x100 fr 1:20
(next top) 3x100 "race" 2:00
2x100 cruise 1:40
3x100 fr 1:15
(next top) 2x100 "race" 2:00
1x100 cruise 1:40
3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it)
(next top) 1x100 "race" 2:00

3x50 cruise 1:00
3x50 fl/bk/br :50
(next top) 3x50 fl/bk/br "race" 1:15
2x50 cruise 1:00
3x50 fl/bk/br :45
(next top) 2x50 fl/br "race" 1:15
1x50 cruise 1:00
3x50 fl/bk/br :40
(next top) 1x50 fl "race" 1:15

200 warmdown

4350y


Monday, 10/21/2019 Pool Workout

600 (50sw/25k)/200 p/100 fr dr

3x{300 build by 100 4:00
2x100 k 1:50
2x200 25 ez/75 hard 3:00}
rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads

4x50 dr/sw IMO 1:00
4x50 fr d1-4 :50
4x25 IMO sprint :30

200 warmdown

4300y