Mon Nov 17th

kennethjohnanderso
Nov 16, 2025
1 min read

400 - max 1/2 free

3 x 100 (2,4,6,8 dolphin kicks off wall)

4 x 50

1) 15-25-10

2) 15-25-10

2 x 800 descend and "-"

3 x 400 descend (start at 1/2 of 800)

5 x 200 descend or hold (start at 1/2 of 400)

approx 40,30, 20s between repeats

90s between rounds

Fly or breast

6 x thru

6 x 25 on :25

1 x 50 build on :60

before joining in 2 x 400, 3-6 by 200 descend and hold

Queens returning

1/2 hr warmup

10 min choice long

10 min drills or technique

10 min repeats with increased HR

15 x 15s efforts on 2:00

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600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

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800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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