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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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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