Tuesday Apr 16

kennethjohnanderso
Apr 15, 2024
1 min read

4 * 25 glide after 5+ fast kicks

4 * 75 min 4 dolphin kicks off every wall

underwater turn - double turn
underwater turn - fast turn

800 Flow with fins (min 100 each stroke - min 200 with knuckle paddles)

12*100 with fins on 1:30/1:40(4/4/3) or 1:50 (3/3/4)

1-4) RA/6 kicks

5-8) LA/6 kicks

9-12) Swim descend with fins

Drills

2 or 3 times thru

2 * 25 Speed drill

50 Build to high turnover

50 Swim with a build kick

5 * 50 on 45/55/1:05/1:15

Recent Posts

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Sat Nov 15

12 x 75 on 1:30 1) Fist/A-OK swim - max 3 free 2) Scull/50 Build 5 x 200 on 3:00 descend with fins (3rd 50 strong stroke) 8 x 50 Kick on 1:00 or 1:10 (7) Kickboard under water for 5m off wall Stabiliz

Thurs Nov 13

16 x 75 4 Pull on 1:30, 1:20 , 1:30, 1:20 4 swim on 1:25, 1:15, 1:25, 1:15 4 Pull on 1:30, 1:20 , 1:10, 1:00 4 swim on 1:25, 1:15, 1:05, :55 EBSC 25's 8 dolphin for fly, 10 for back, 6 for free 9 x 30

Nov 12/2025

3 x 300 1)Swim fist/A-OK/Swim 2) 300 Pull nothing on hands/paddles/build 3) 300 Kick "-" 4 x 50 1) 15- 25 -10 2) 15 -25- 10 4 dives Set up - high hips/eyes down/re ar foot behind hips load arms/fl

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