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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Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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