Tue July 8

kennethjohnanderso
Jul 8, 2025
1 min read

400 with fins 25 A-OK/ 75 build

300 Pull maintain Stroke count

200 kick "-"

4 x 100 descend to 400 Pace

Racing

EBSC 25's

300 Pull with paddles build

4 x 50 at 200 Pace

2 * 25, 1 x 50 at 100 pace

600 WD

Not racing

3 * 200 IM switch on 3:40

6 * 100 IM switch on 1:40

1:00

12 * 50 IM switch on 45 or :50

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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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