Oct 20th pm

kennethjohnanderso

Oct 20, 2025

1 min read

800 IM Flow

400 "-",

3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular

3 x 50 descend

4 x 25 at P100 from dive

KBM Bridges

Queens

13 x 100 Fly or Breast on 1:40

4 fly, 1 free, 3 fly, 1 free, 2 fly, 1 free, 1 fly, 1 free

Free/Back

12 x 150 smooth on 2:15??

1 smooth, 3 @ FPP +10, 2 smooth, 2 @ FPP + 5, 3 smooth, 1 @ FPP

15s sprint kick on 1:15 until time to warmdown (10 min)

Recent Posts

See All

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/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Comments