Fri Nov 20th

kennethjohnanderso
Nov 20, 2025
1 min read

KBM 6-7:30 - see Carla's Blog

Q 6:30 start

400-800 long and smooth

400m worth of descending repeats

3 descending turns

2 starts

OYO until 7:00

3 waves

XZY on 1:00-2:00-3:00

X =25-75

Y = 50-150

Z = 75-225

Smooth swimming, technique work

Warm down

Recent Posts

See All

Fri Jan 16

Race toorrrow 7 am departure 400 if free every 4th breath 3 times max 300 Kick done as 200 IM/100 stroke 3 x 200 on 4:00 descend (5s drop) to PB+ 20 400 smooth then if you have a 2nd stroke - now is t

Thur Jan 15 am

800 with fins done as 400 50 Build/25 RA/25 LA free or Back 400 IM Flow may double up on a stroke or 2 600 Pull with paddles - every 4th 25 max 3 breaths 400 IM Kick - Fly and Breast count your kicks,

Jan 14th

Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or

Comments