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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Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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