Saturday morning speed

kennethjohnanderso
Feb 3, 2024
1 min read

2 * 400 choice 1 with fins, 1 without

300 Pull - decrease Stroke Count throughout

300 Swim - 75 Build to 80%/25 off

300 Kick - (200 IM + 100 choice)

4*25 PBL on :35 1-3 descend 4 fast

EBSC 25's (40/30/30)

4*10s sprint kick on 1:00

OYO until 8:55

6 * 50 sprint

3*200 descend to 400 Pace, 2*100 at 400 Pace

& 1 or 2 * 50 sprint

broken 200

& 100 Sprint

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Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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