Fri Dec 5

kennethjohnanderso
Dec 4, 2025
1 min read

3 x 3 x thru

1st round

100 smooth 1) Free, 2) IM, 3) no free on 1:45

10 s vertical kick arms at chest

2nd round

125 smooth 1) Free, 2) IM, 3) no free on 2:10

10 s vertical kick arms on shoulders

3rd round

150 smooth 1) Free, 2) IM, 3) no free on 2:30

10 s vertical kick at chest

A/ 8 * 50 Best average Kick on 2:00

B/ Relay take overs - Start turn finish relay

C/ 3 x Tabata (8 x 25 Sprint on :30) - 2 min rest between)

Recent Posts

See All

Jan 13, 2026

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

Comments