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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

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

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