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

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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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