Thursday am Apr 14

kennethjohnanderso
Apr 13, 2022
1 min read

10 * 75 on 1:20

1)Fist/Drill/Swim 2) Scull/50 Build

4 * 50 1) 15-25-10, 2) 15-25-10

300 Kick 200 Pull

100 choice 1 * vertical kicking 5/5/10/10/15/15

5 * 100 Sprint from blocks on #1 on 8:00 #2 on 9:00 #3 on 10:00 #4 on 11:00 #5 then proper warmdown

YEEHAW!!

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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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