Thurs Oct 31 am

kennethjohnanderso
Oct 30, 2024
1 min read

600 S/K/P/S

3 * 100 IM 1) w/ dolphin kick, 2) w/ flutter kick, 3) regular

three times thru

25 5 and glide on :45

50 15-25-10 on 1:00

25 15/10 on 1:00

50 build to a fast turn and 15m underwater dolphin kick on 1:00

10 * 75 Sprint on 4:00

1200 pull with paddles and snorkel

1000 Back K/S

800 Breast 50 Kick for distance/50 2K1P/50 swim build/50 free

Recent Posts

See All

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

Comments