Tue May 19 am

kennethjohnanderso
May 20, 2024
1 min read

300 Pull 75 stroke A/25 Stroke B - very long

200 IM kick

300 with fins <--> 200 Swim build <--> 100 (4 * 25) with chutes

4 * 25 1) 5 & glide, 2) 5 glide-swim-5 & glide 3&4) 15/10

24 min to here

3 * 300 swim descend on 5

200 swim fly or 300 Free

2 * 300 swim on 4:30

200 Swim Back or 300 Free on 4:30

1 * 300 Swim on 4:15

200 (2 * 100 on 10s rest) swim Br or 300 Free on 4:15

last 25 minutes

25 Fly/50 Back/75 Br/100 on 4:30

50/75/100/25

75/100/25/50

100/25/50/75

12*25

Recent Posts

See All

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

Comments