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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800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

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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