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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Mon June 29

400 Pull 50 with 2 PB's/25 Pull/25 PBL 300 Swim with 5 dolphin kicks off each wall 200 easy kick with fast 5m in and out of walls 100 IM with 8/10/1/6 kicks off walls 4 * 4 rockets on 1:30 8 x 25 on 1

Sat June 27

300 3 x 100 3 x 50 descend 4 x 75 with fins 6 kick pause to 4 kicks to 2 to none to high turnover 300 choice at 8:25 2 x 50 sprint from dive 11 x 50 kick on 2:00 1-5) regular kick 6-8) with chutes 9

Fri June 26

800 Flow with fins 3 x 200 descend to PB+20 on 4 4 x 15s sprint Kick on 1:15 6 x speed drills on 1:15 three times thru 25 on 1:00 50 on 2:00 75 on 3:00 add 30 s to pace time each round 400, 300, 200,

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