Monday June 30th

kennethjohnanderso
Jun 30, 2025
1 min read

5 x 300-400 on approx 6 min

1) long turns

2) fast turns

3) PBL/PB regular by 50

4) Kick 200 IM/100 or 200 stroke (both "-" split

5) 3 or 4 x 100 descend to Pace 400

3 descending turns

1 dive

2 dive breakouts

4 x 15m 1) 5 and glide, 2) sprint on 1;00

200 with fins 6 kick switch on 4

4 x kick with fins accelerations on 1:00

200 Drill/swim with an entry focus

4 x 25 speed drill (head up or sping drill)

OSC swimmers repeat two more times

Hauch swimmers repeat once or

6 x 50 1-2) @ 200 speed, 3) faster from blocks

Recent Posts

See All

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

Comments