Tues Dec 14 pm

kennethjohnanderso
Dec 14, 2021
1 min read

400 Free back by 100, fist swim by 50

600 with fins max 1/2 free - 4 dolphin kicks off every wall

3 * 100 IM 1) with free kick, 2) with dolphin kick, 3) swim

4 * 25 15/10 on 1:00 on or before the 21 minute mark

10 min each station

1) 50 sprint Kick

150 with fins

5 min ankle flexibility (ankle rockers, manipulations)

50 sprint Kick

2) 200 swim with bags on feet build kick/

5 sprint breakouts on 1:00

3) 2 * 200 IM 1 leg kicking

600 Pull with paddles

400 Kick negative split

2 * 200 IM with fins long

8 * 25 low stroke count

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