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

Jan 13, 2026

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

Comments