Tues June 17

kennethjohnanderso
Jun 16, 2025
1 min read

800 SKPS - longer

600 SKPS - stronger (dif stroke) S could be Dr/S if fly)

2 x 200 at FPP+20

100 off on 2:00

3 x 200 at FPP +10

100 off on 2:00

4 x 200 at FPP

200 Sprint K on 6:00

2 * 100 Sprint K on 4

4 * 50 sprint Kick on 3:00

15 * 50

5 on 1:00 o4 :55

4 on :55 or :50

3 on :50 or :45

2 on :45 or :40

1 on :40 or :35

8 * 25

1) 5 and glide

2) super slow swimming

3) 15/10

4) underwater dolphin kick

10 * 75 best average on 4:00 - dif stroke from 75's coming up

20 * 75 pull or swim on fpp

extra rest after 8, 14, and 18

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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