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

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Comments