Nov 11/2025

kennethjohnanderso

Nov 10, 2025

1 min read

800 IM flow with fins

4 x 100 descend 2/4/6/8 dolphin kicks (by wall on 1:45

400+ choice until 6:35

5 rounds

25 (+ 25 easy_ on 2:00 50 on 2:00

75 on 3:00

Dive when you are at the blocks

16 * 50

1-4 with fins on 40. 40, 40, 100

5-8 swim on 50, 50, 50, 1:30

9-12 kick on 1:00, 1:00, 1:00, 1:30

13-16 swim no free on 1:00

Recent Posts

See All

Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Comments