Sat Oct 3

kennethjohnanderso

Oct 4, 2025

1 min read

Queens optional loosen up swim in Shallow end Arrive at any time - get your equipment, swim easy pre-bus ride

KBM

400 IM flow with fins

400 Pull 100 stroke A/75 stroke B/25 Fly or Br

400 Swim "-" max 2 strokes/25 increase 8 * 50 1-4 descend on :50, 5-8 descend dif stroke on 1:00

Finish by 8:30

5 min break

2 waves of fast 400

5 * 100 holding 400 pace from above on

1) 2:00 2) 1:50 3) 1:40

4) 1:30

5) 1:30 or 1;20

600 Pull with paddles Free/Back/Br or Fly by 25

400 Kick build each 100

8 x 50 Sprint Kick on 2:00

Recent Posts

See All

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

Comments