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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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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