Sat Dec 6th

kennethjohnanderso
Dec 5, 2025
1 min read

4 x 250?-300

1) breath every 3/5 if free on 6:00

2) free - fast tuns on 5:30

3) IM - 75 build each stroke to last 15m kick into wall on 6

4) non free - fast turns on 5:30

8 x 25 on 1:00

1) 5 & glide - kick xlr8

2) build

3) underwater kick from dive

4) 15/10

24 x 75 on 1:45

1) fast

2-4) smooth

Fast are all the same stroke or IM order

12 x 25 on :40

1-2) strong

3) double arm back or long arm dog paddle

Recent Posts

See All

Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

Thur June 25

300 Pull 1st 25 of each 100 LADP on 5:30 4 x 75 S descend on 1:15 300 K (200 choice + 100 IM) on 6 4 x 75 Pull Bk/Br choice of split on 1:20 300 S each 100 gets faster on 5 4 x 75 Kick IM order on 1:3

Comments