Sept 30/2025 - Speed

kennethjohnanderso
Sep 29, 2025
1 min read

400 Free/Back by 100 fist/Swim by 25

400 Pull every 4th 25 Fly and/or Breast

300 Kick 200 IM/100 Choice

8 x 50 descend SC and/or time when you can;'t do better switch stroke

400 Time trial

4 x 25 head up with fins on

4 * 25 choice of speed drill in

4 x kick accelerations with fins

4 kicks off bottom on 1:00

3 x 100 on 2

Head position, entry, legs, finish by 25

4 x 8 * 25 on :45 (1

1:00 between rounds

Rd 1 Swim

Rd 2 Pull

Rd 3 Kick

Rd 4 swim with fins

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Mon Apr 20

am 400 with fins free/back by 100 fist/Swim by 50 2 x 150 Pull (25 Fly/50 Back/25 Breast/50 Free) 200 IM Kick 8 x 25 1) 5 and glide --> Kick acceleration 2) Build 3) 15.10 4) Choice of speed drill 3 x

Thur Apr 16

300, 2 x 100, 3 x 50 descend to 200 pace 10 x 75 on 1:30 50 stroke A build into 25 great breakout stroke B 42 x 50 three times thru 4 on 1:00 4 on :55 4 on :50 4 on :45 Should do 3 dif strokes eac

Wed Apr 15

AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

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