Fri Oct 13th

kennethjohnanderso
Nov 7, 2025
1 min read

400, 3 x 100, 3 x 50 descend

Circuit A body position awareness/core strength

8 x 100 on 2:00 with fins and/or paddles

(RA/LA/Drill/Swim)

Circuit B - all with chutes - power

Three times thru

1) 25 dolphin kick

2) 2 breakouts - 2 min to here

3) 75 build on 2:00

4) 50 swim fast on 1:30

6) 25 swim fast on 1:00

Circuit C aerobic power

1,2,3,4,5 x 75 on FPP with :45s rest between each

less freestyle - use in case of emergency

?? 1) 50 Fly/25 Back. 2) 25 Back/50 Breast....

Recent Posts

See All

July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

Mon July 27

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Comments