Mon Sept 14, 2025

kennethjohnanderso

Sep 14, 2025

1 min read

800 IM flow with fins (14 min)

10 x 100 Kick

1-4 descend on FPP + 15

5-7 hold on FPP + 10

8-9 on FPP + 5

10) fast

3 x 500 descend -maintain SC +/or time on :20-30s rest

7 * 200 paddles opt'l on 2:45, 3:00 (100 + 6) or 3:15 (6)

descend small drops aiming for 1/2 400 time + 10

last 1/2 hr

A/ 3 x (2 x 50, 1 x 25) with chutes

B/ 9 x 15s kicks on 1:00

C/ 9 x 50 fly or Br or underwater kick with fins (breath at wall) on :55

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Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

Tue Sept 15

800 SKPS 400 IM flow with fins (hips up - long strokes) at 6:30 6x75 on 1:20 - first turn is a double turn, 2nd is a fast turn 200 choice 36 x 50 on 1:00 1-18) 2 fast, 1 easy, 19-36) 1 fast 2 easy 5

Mon Sep 14th 2nd week

Mon Aerobic - see below Tue Main set = 36 x 50 1-18) 2 fast, 1 ez, 19-36) 1 fast, 2 ez Wed 10 x 100 Test Set Thu twice thru 5 x 30 on :50/60/70/80/90 Fri 3 x 75 best avg - extra min after #10, 18, 24

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