Thur June 18 morning speed work

kennethjohnanderso
Jun 18, 2025
1 min read

400 Maintain stroke count

400 Drill/S/K/Swim

400 increase Stroke rate each 100

4 x 50 descend to 200 Pace

3 descending turns

3 descending dive

5 times thru

50's on 1:30

1) 20m fast

2) 30m fast from dive

3) 40m fast

4) 50m fast from dive

2 min between round

Round 1 Swim Round 2 Pull - paddles optional

Round 3 with fins

Round 4 swim

Round 5 Kick

800 IM with fins 150 Flow/50 Kick

Recent Posts

See All

Tues May 26

10 * 100 Choice 2 on 2:10, 2 on 2:00, 1:50, 1:45, 1:40 10 min OYO 8 * 25 1) favourite 2) least favourite speed drills 8 x 100 best average on 1:40 200 easy swim off stroke 3 * 50 small drops to very f

Mon May 25

800 with fins RA/LA/kick*/Swim. *from easy to sprint 600 Pull alternate reg/PB low by 150 - last 300 with paddles 3 x 200 Kick descend of 4:30 3 x 100 IM 8/10/1/6 kicks off walls 3 repeats - choose fr

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

Comments