Mon Sept 22

kennethjohnanderso

Sep 20, 2025

1 min read

20 x 50 10 on 1:00, 10 on :55

1) RA/LA on 1:00

2) kick on 1:10

3) Fly/Bk

4) Bk/Br

5) Br/Fr

6-8 descend (1st time thru no free)

9) 15-25-10

10) 15-25-10

Choose 3

10-12x100 k/s, s/k

4/ 1:50, 4/1:45, 2-4/1:40 or -5-10se

4x300 neg split, d1-4 /4:30, 4:45 or 5:00 - only 1st round

5-6 x 200 / 100 Fr build to strong- 100 non Fr unbuild from strong 3:20-3:15-3:10-3:05-3:00-2:55 or +/- 5-10sec

20x50 kick

5x60-50-55-45 or +5sec.- only 3rd round

8x150 - only 2nd rod

3/2:00, 1/2:30

2/1:55, 1/2:30

1/1:50 or + 5-10sec on the fast ones

Recent Posts

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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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