Jan 13, 2026

kennethjohnanderso
1 day ago
1 min read

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

1 x 75 on 3:00

last 1/2 hour

twice thru

300 Pull breathing every 5 on 5:00

2 x 50 sprint Kick last 10m head down on 1:10

2 x 25 smooth kick underwater on :50, 1:50

1 tiger sprint in waves

Recent Posts

See All

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

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