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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300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

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