Tues Sept 16

kennethjohnanderso
Sep 15, 2025
1 min read

600 Free/Back by 150 fist/A-OK/Swim by 50

10 x 50 descend SC and/or time - max out? = switch strokes

40 x 50

1-16) on :45 every 4th fast

17-28) on :50 every 5rd fast

29-36) on :55 every 2nd fast

37-40) on 1:00 fast

8 x 100 on 1:45

6 * 100 on 1:40

4 * 100 on 1:35

2 * 100 on 1:30

options are IM, Pull. Free/Fly or Free/Br and swim with fins

20 * 25 - great breakout - very long swim

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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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