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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400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

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