Thursday July 14

kennethjohnanderso
Jul 13, 2022
1 min read

300 Swim on 5:00 4 * 75 Kick descend on 1:45

300 Pull on 5:00 4 * 75 swim descend on 1:15

300 Kick (200 IM, 100 choice fast)

4 * 75 Pull with paddles on 1:00

4 * 200 descend pull on 3:30

100 off stroke

5 * 100 best average on 2:00

100 off stroke

6 * 50 on 1:30 - choice of equipment

3 fast, 1 easy, 2 fast

5 * 200 IM

1) Swim

2) Swim with fins 2) Swim/Kick

3) Kick/Swim 4) Drill

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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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