Mon Nov 3

kennethjohnanderso
Nov 2, 2025
1 min read

300,

3 x 100 IM 1) free kick, 2) dolphin kick, 3) regular Kick,

4 x 25 15/10

4 x 125 with fins on 2:30

all done as: 75 Drill, 10s, 25 for power, 20s, 25 for speed

300 Kick for time

9 x 100 on 2:10

75 Pull drop PB and 25 swim with build legs

75 swim with paddles/Kick on PB

RA/LA/50 build alll with paddles

9 x 100 K in 1:50, 2:00 or 2:10

1 sprint, 2&3) at 1/3 of 300 time plus 10

9? x 50 swim with fins 4 on :45. 5 on :55

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Thur June 4

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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

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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