Thur Dec 18

kennethjohnanderso

Dec 18, 2025

1 min read

4 x 25 SSS on :45

3 x 100 on 1:45 descend to PB + 10%

4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00

3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS)

4 x 25 Zombie Kick on 1:00

3 x 100 descend with great turns on 1:45

4 x 25 underwater kick on 1:00

3 x 100 75 build into fast turn and sprint on 1:45

40 x 50

1-16 every 4th one fast on :45

17-28 every 3rd one fast on :50

29-36 every 2nd one fast on :55

37-40 fast on 1:00

or +5 if you are ready to do something amazing

Recent Posts

See All

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

Comments