Mon June 23

kennethjohnanderso
Jun 23, 2025
1 min read

400 swim long with fins

2 * 25 build

300 swim long with fins

300 Pull with paddles

4 * 25 kick accelerations with fins

200 swim long with fins

200 Pull with paddles

200 kick "-"

4 * 25 kick accelerations with fins

3 * 100 IM

1) with flutter lick

2) with dolphin kick

3) regular kick

0-4 * speed work 50 minutes

8-10 50's choice - drills, strong swimming, kick

10 minutes with tempo trainers

10 dives

2 x back foot only

2 x front foot only

2 x dive and glide

dive and breakout

dive 25 sprint

dive and breakout

dive 25 sprint

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Wed June 3

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Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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