Thu Oct 16 am

kennethjohnanderso
Oct 15, 2025
1 min read

5 * 300

1) focus on waterfall turns

2) with fins alternating 75 dolphin kick and 75 free kick - arms = choice

3) long turns

4) with fins and paddles

5) PBL 25 RA/ 25 LA/50 swim build

4 x 100 descend to 1/4 of last night maintain stroke count

35 minutes to here

5 easy speed from a dive on 2:00

16 x 25 on 1:15

1) build

2) 15/10

3) dive sprint

4) sprint underwater dolphin kick

2nd and 4th time thru with fins (no diving)

Last 1/2 hour

3 x (8 x 50) on 45 (PB 27-29s) or 50 (29-32s) or 55 (33+) if in doubt sprinters = slower pace)

get 1-15s faster by round, 3rd round best average

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Fri May 22

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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