Sat Nov 15

kennethjohnanderso
Nov 14, 2025
1 min read

12 x 75 on 1:30

1) Fist/A-OK swim - max 3 free 2) Scull/50 Build

5 x 200 on 3:00

descend with fins (3rd 50 strong stroke)

8 x 50 Kick on 1:00 or 1:10 (7)

Kickboard under water for 5m off wall

Stabilize upper body

1-4 descend

5-8 hold

800 with paddles done as 100 S/ 100 Pull (breathing pattern)

9 x 100 Kick on 2:00 or 2:10

2 smooth 1 fast

5 * 200 IM 8/12/8/12 strokes per length - kick in (and out!!) of walls as needed

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Mon July 27

800 IM Flow with fins 600 Pull 75 Pull/75 PBL/75 Pull/75 Breast. (Breath every 5 when Free) 200 kick working turns 4 different speed drill on 1:00 ?? fly with flutter kick/back spin/Breast with flutte

Thur July 23

800 IM flow with fins 3 x 50 on 1:00 descend to 200 pace stroke A 200 drill of stroke B 3 x 50 descend to 200 Pace stroke B 8 x 25 speed drills on 1:15 1) 5 & glide --> Kick xlr8 2) build 3) easy s

Wed July 22

4 x 450 1) 50 fist/100 Swim 50 fist/100 knuckle paddles 50 fist/100 paddles no wrist straps 2) Pull 50 PBL/100 P regular 50 PBL/100 pull with knuckle paddles 50 PBL/100 P with paddles no wrist straps

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