Thurs Apr 14 pm

kennethjohnanderso
Apr 14, 2022
1 min read

800 SKPS

400 Free back by 100, fist/swim by 50

5 * 100 IM on 1:45 or 1:55 1)K/S by 25 2) S/K by 25 3-5) S descend 8/10/1/6

8 * 25 smooth (between 100 & 200 pace?) on :45

5 * 200 K on 4:30 or 5

1-3 descend 4 & 5 hold

1000 optional equipment (snorkel?, PB. Paddles)

8 * 25 smooth (between 100 & 200 pace?) on :45 - odd ones from the block

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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

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