Mon Oct 27

kennethjohnanderso
Oct 26, 2025
1 min read

Updated: Oct 27, 2025

300 Swim max 1/2 free

2-4 x 75 Kick descend

300-400 Pull (breath every 3/5 if free

4x75 Swim descend

2-300 Kick "-"

4 x 75 Pull descend 30 min

Mid distance

3 x 10 x 75 in 1:20 or 1:30

Rd 1 smooth - aerobic

Rd 2 1 @ 200 Pace, 2 ez

Rd 3 2 @ 200 Pace, 1 ez

Distance

3 x 10 x 100 on 1:30 or 1:40

Rd 1 smooth aerobic

Rd 2 (1-5 descend to 400 pace) x 2 Rd 3 (1-3 descend to 400 pace) * 3 plus 1 ez

Sprint

twice thru

8 x 25 1 fast, 1 easy on :45

50 sprint on 1:00

8 x 25 1 fast, 1 easy on :45

75 sprint on 3

1000 Pull (paddles encouraged)

75 build Stroke A/25 or 50 strong stroke B

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Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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