Tues morning speed

kennethjohnanderso
Oct 6, 2025
1 min read

300

3 x 100 IM 1) with flutter, 2) with dolphin K, 3) Regular kick

3 x 50 descend

4 x 25 15/10

EBSC 25's

Fly on 40, 30, 20 Back on 40, 30, 20.....

4 x activation walk backs on 2

Choose from

10 shoulder taps dive in and strong free

10 squats and 5 strong underwater breast kicks then swim

10 hollow rocks and strong fly

6 log rolls and 25 Back (from dive)

4 speed drills on 2:00

4 x 25 at 50 pace, 1 x 50

3 x 25 at 50 pace, 1 x 50

2 x 25 at 50 pace, 1 x 50

1 x 25 at 50 pace, 1 x 50 all on 1:15

2 rounds of 3 waves of (8 x 25 sprint on :20) 2nd round with fins

Recent Posts

See All

Thur March 12

400 low SC each 100 gets stronger 20sr 4×100 75 free/25 IMO 10-15sr 4×50 dec @1:00 30×50@1:30 at p200 Faster Ez 4x(40 sec kick/20sec rest) Quebec Cup 12 * 100 with fins 1) 6 kicks 2) Swim 3) Swim - d

Wed March 11

400, 4 x 100 IM (8/10/16 kicks), 4 x 50 descend 4 x 100 smooth on 2:00 1 x 100 on fpp 3 x 100 smooth on 2:00 2 x 100 on fpp 2 x 100 smooth on 2:00 3 x 100 on fpp 1 x 100 smooth on 2:00 4 x 100 on fpp

Tues March 10

400 SKPS 16 x 25 Fly on :35 8 x 50 Back - under bridges on 1:00 6 * 75 Pull 1) 25 Bk/50 Br 2) 50 Bk/25 Br on 1:15, 1:20 or 1:25 (10s rest on #1) 4 x 100 descend on PB + 15-20 9,8,7... strokes into tu

Comments