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

Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Comments