Thur May 8th

kennethjohnanderso
May 8, 2025
1 min read

300 Pull

4 x 75 Swim with fins descend to 100 speed

300 Kick (200 IM + 100 best stroke)

4 * 75 with paddles - descend very long only adding 1 stroke per length

300 Swim (done as 3 * 100 IM with flutter, dolphin and regular kick

28 minute to here

last night's set or

6 * 100 IM with PB on 10s rest - long and smooth

fly underwater recovery/Back DA/Breast no waves/Free LADP

600 with fins

50 Dolphin kick/50 Back Kick/50 Breast with dolphin kick/50 long free

12 * 50 on 1:00 1s drops to 200 pace at #6 then ascend

4 bursts 1) block, 2 push

800 choice max 400 with fins

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