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 June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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