Thur Dec 11

kennethjohnanderso
Dec 10, 2025
1 min read

Queens

4 x 400

1) Pull on 6:30

2) Swim 6:00

3) swim or pull with paddles 5:30

4) swim with fins 5:00

36 x 25 on 1:00

1-2) chutes

3-4) sprint kick

5) underwater from dive

6) sprint

7-8) sprint with fins and paddles

12 x 75 Pull alternating 50 Back/25 Breast and 35 Back/50 Breast

1-4) on 1:20 +/- 5

5-8) on 1:15 +/- 5

9-12) on 1:10 +/- 5

400 IM flow with fins

KBM last practice

Meet warmup 800-1200

3 descending dives

3 descending turns

4 dive walk backs trying to hit 100 Pace - 1.5s

12 * 50

1 on 35, 2 on 50, 1 on 40, 2 on 55, 1 in 45, 2 on 1:00

IM flow with fins

Recent Posts

See All

Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build 300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above 200 IM K/S by 25 100 IM 8/10/1/6 kicks 22 min to here 4 x 400 on 6:30 1) every 50 m

Tue Mar 2

50 finger grip paddles 200 Pull long 50 finger grip paddles 200 Pull negative 50 finger grip paddles 100 Pull IM 3 x 175-200 kick descend on 4 4 x 50 on 1:00 1) 15- 25 -10 2) 15 -25- 10 8 x 50 on 1:00

Monday March 2

OFSSAA swimmers 5 x 400 1) IM flow with fins 2) 4 x 100 IM Pull (Fly- underwater recovery, Back - DA 3) Pull "-" maintain breathing pattern and stroke count (+1 or2) 4) 4 x 100 IM 8/10/1/6 kicks off w

Comments