Tues morning Mar 17

kennethjohnanderso
Mar 17, 2025
1 min read

800 IM flow with fins

EBSC 25's 6 * 200 IM on 4:00

K/S/Dr/S - can drop 2 strokes

Choose from

30 * 25 fly on :30 Swim and/or Swim with snorkel & fins - paddles opt

30 * 25 Breast on :30 5 drill/5 swim (include 3K1P, 2K1P, fast hands)

30 * 25 Free on :30 LADP/6 kicks/DPS/SSS with paddles or ?? - max 4 in a row

30 * 25 Back on :30 RA/LA/6 kicks/Build

1 min break after 15 to do

4 x 5s on/10s off dolphin kicks

after 30 4 speed drills on 1:00

7 * 50 on :45/1/1:15/1:30/1:15/1:00/:45

slow/med/fast/sprint/fast/med/slow

fast = back 1/2 of 100

200 Long

Recent Posts

See All

Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

Comments