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

Recent Posts

See All

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

Thur July 2nd

800 Flow with fins 400 IM without fins/600 IM with fins Fly = underwater kicks 3-5 then 1 good stroke Back - build Br - swim/Scull in L-sit Fr = build 6 x 75 on 1:20 1) IM drop a stroke 2) underwate

Comments