Oct 21 am

kennethjohnanderso

Oct 20, 2025

1 min read

400 Pull 5/3 breathing if free on 7

300 RA/LA/50 Swim with a build kick on 6

4 x 50 kick descend - last 10m no breathing on 1:10

3 * 25 on :40strong to stronger

3 x 25 on :40 increasing turnover

24 x 75 on 1:30 done as:

4 times through

2 fast, 2 easy

1 fast, 3 easy

fast = best stroke

800

600

400

200

mix and match with 4 strokes

Swim with fins/Kick/Pull/Progressive Drills*

*fist--> paddles

one arm to swim

H-H to 3K1P to 2K1P to swim

Salmon to full stroke

6K switch to 4K switch to 3-2-1 to swim

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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