Thursday Sept 11, 2025

kennethjohnanderso
Sep 10
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)

Recent Posts

See All

Sat Dec 6th

4 x 250?-300 1) breath every 3/5 if free on 6:00 2) free - fast tuns on 5:30 3) IM - 75 build each stroke to last 15m kick into wall on 6 4) non free - fast turns on 5:30 8 x 25 on 1:00 1) 5 & glide -

Fri Dec 5

3 x 3 x thru 1st round 100 smooth 1) Free, 2) IM, 3) no free on 1:45 10 s vertical kick arms at chest 2nd round 125 smooth 1) Free, 2) IM, 3) no free on 2:10 10 s vertical kick arms on shoulders 3rd r

Thur Dec 12

800 SKPS 400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B 6 x 50 Bk K/Br S or Fly Swim/Back K Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns 1) 600 IM S/DR/Build K by