Thursday Sept 11, 2025

kennethjohnanderso
Sep 10, 2025
1 min read

10 x 75 on 1:20

1) fist/drill/Swim

2) 25 scull/50 Build

3 x 3 dolphin kicks, 1 stroke cycle, filp and sprint back to wall

400 with fins - 6 kicks per side hand at front hand at catch position, head down

4 x 25 done as 5 and glide/5s/build kick and sprint to wall on 1:00

400 IM flow with fins

4 x 25 as above with fins

6 x 50 sprint on 3:00 - optimistic best average

last 20 mins

300 Kick sprint 7m in and out of walls

300 Pull with paddles minimum stroke counts (max 1/2 free)

300 1arm (max 1/2 free)

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Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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