confiana

Monday.

Raced 100 breast warmup: 100 free 4 x 100 breast drills w fins 4 x 50 breast (25 breast sprint 50 survival back + 50 free) times 2 100 breast 1050 warm down: 100 back w fins 100 free w fins 200 free without fins 400 swim: 300 free w fins and snorkel (50 rotation kick + 50 swim) 8 x 50s breast kick w snorkel breast w snorkel (weird.) free kick w snorkel free w snorkel breast kick w snorkel free w snorkel free kick w snorkel free w snorkel 10 x 50 free w fins (alternating between 3 breaths and breathing on 3) 2 x 50 of above without fins 4 x 50 kick sprint (2 free w snorkel, 2 back) nuffing 43 42 nuffing 6 x 50 free a fins (alternating between 3 breaths and breathing on 3) a few 100s (75 single arm fly 25 sprint) i have no idea how many we did so im just going to say we did 8 2600

Zone

200 free 2:24 100 free 1:07 100 breast 1:29 50 free 30.2 relay 2:02

Friday training at parramatta

200 free warmup 8 x 200 IM 3:01 3:05 3:10 3:12 3:10 3:09 2:58 100 easy 6 x 200 free 3:12 2:48 2:46 2:45 2:43 2:39 100 easy 2 x 200 breast 3:40 3:33 100 easy windy weather

Thursday training at ryde

2 x 200 IM 4 x 25 head up fly kick w fins 4 x 25 head down fly kick w fins 4 x 25 fly kick on back w fins 4 x 25 breast kick on back 4 x 25 breast kick w double arm back pull on back 4 x 25 breast pull w free kick 6 x 25 fly pull w one breast kick and one fly kick 6 x 25 fly pull w breast kick 6 x 25 fly pull w free kick 6 x 25 2 fly 2 breast 200 of everything 2 x 100 free w pull buoy and paddles 10 seconds rest 12 x 100 free w pull buoy and paddles on 1:30 100 easy

Monday training at parramatta

5 x 100 free flagpole w flippers and snorkel 5 x (75 free flagpole + 25 free gradual sprint) w flippers and snorkel 10 x 100 breast drills 2 x 3 x 200 IM pouring weather

Friday training at parramatta

200 free 2 x 400 free w paddles and pull buoy 2 x 400 free 5:37 and 5:26 😛 100 easy 4 x 100 (50 streamline kick + 25 sprint + 25 easy) 2 free, 2 back 1:07 1:04 1:07 1:05 100 easy 6 x 50 back drills 1. Rotation hold 2. Flag pole 3. Flag pole + rotation 4. Flag pole rotation plus single arm 5. Single arm 6. Backstroke 100 easy noice weather

Thursday training at ryde

10 x 50 free kick w fins 10 x 50 rotation kick w fins and snorkel 4 x 50 sprint w fins 100 easy 4 x 50 sprint w fins 100 easy 2 x 50 sprint w fins 10 x 100 pull w pull buoy

Wednesday training at knox :d

200 IM 200 free warmup w fins 10 x 50 free rotation kick w fins 10 x 100 free (50 single arm, 50 swim) 11 dives (137.5) 4 x 25 sprints 13.08, 13.40, 13.50, not timed

Monday training at parramatta

10 x 50 fly w fins (25 free kick, 25 fly kick) Missed 4 10 x 50 free w fins (25 head up, 25 sprint) 4 x 50 (25 sprint, 25 easy) 200s w paddles Free IM free IM IM free Missed 100 (50 back and breast) 3 x 4 x 100 free w paddles and fins Missed 2 x 50s No paddles for last 2 x 100s the clouds decided to leak on us

Sunday parramatta training

5 x 100 breast kick w board 5 x 100 breast kick 6 x 50 breast 16 x 100 free w paddles missed 130 135 135 135 135 130 130 135 135 135 135 130 130 135 135 100 easy total: 2800 noice weather

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