Mon Nov 24

kennethjohnanderso
Nov 24, 2025
1 min read

800 IM flow with fins

6 x 100 PBL on 2:15

1) slow

2) RA only 50 PBLLA only

3) Build

300 Kick done as

100 Smooth

100 Build

50 Strong

2 x 15s Sprint

at 4:05

Three times thru

50 Build on 1:00

2 * 25 sprint on 1:00

100 long off stroke and/or drill on 2:30

5 x 200 on 3:00 descend 1-4 to 800 pace and hold

or option to repeat set from above if going to Quebec cup

400 choice

100 sprint from blocks for time

3 x 200 ascend on 3:20

4 * 100 on 1:30, 1:45, 2:00, 2:15

smooth 25s to foot touch (waterfall turns) if time

Recent Posts

See All

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Mon Mar 9

5 * 200 Descend on 4:00 150 Stroke A slight build/50 Stroke B - strong legs Three times thru 300 Pull with paddles and snorkel on 5:30 200 Kick "-" on 4:30 Quebec Cup swimmers 8 x 25 1) build, 2) 5 an

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Comments