Thur Sept 4th am

kennethjohnanderso

Sep 4, 2025

1 min read

400 Free/Back by 100 fist/Swim by 50

600 with fins max 1/2 free - 4 dolphin kicks off every wall

3 x 100 IM

1) with flutter kick

2) with dolphin Kick

3) Regular

on or before 6:21 am 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10

Vertical dolphin kicking (3 * 5s on/5s off/10s on/10s off)

6 * 25K 1-3 descend on :45 3 on RS, 3 on LS

6* 25 15s sprint K on 1:15

500 25 easy-25 strong/50-50/75/75/100/100 on 11:00

6 * 15m sprint kick underwater/swim easy on 1:15

Test set practice

2 waves of 5 x 100

Score = Pace time + Fastest Repeat + Slowest repeat

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Thur Sept 10

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Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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