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Fri May 30th

kennethjohnanderso
May 29, 2025
1 min read

400 Free/Bk by 100 fist/swim by 50 with fins

or

300 Free/Back by 75 50 fist/25 swim

300 IM drop a stroke(s) min 100 Kick

6 x 75 on 1:30

1) fast turn/long turn

2) double turn/Fast turn

3) underwater turn/ fast turn

4 x 50 1) 15-25-10

2) 15-25-10

12 by 25 on :50

3 long (drills)/1 fast

2 long (drills)/2 fast

1 long (drills)/3 fast

16 by 50 on 1:30 all at 200 pace of faster

if you miss you skip the next one, miss again, skip 2

or

4 * 100 descend to P800 on 1:30

1 by 50 @ 200 on 1:30

1 by 100 @ 400 pace on 1:30

800 Pull or Swim with paddles

last 1/2 hour

4 times thru

15, 20, 25, 30m sprints on 1:30

1) fins

2) padddles

3) swim

WD

Recent Posts

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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