Tuesday faster

kennethjohnanderso
Sep 12, 2022
1 min read

400 free/back by 100 fist/swim by 50

300 Pull (low/med/high by 100)

200 Kick "-"

3 * 100 IM 1) with dolphin kick, 2) with free kick, 3) regular Kick

21 minutes to here

3 *

3 waves - 1st round back, rounds 2 & 3 choice

2 on :50, 2 on :40, 2 on :30, 2 on 1:00

5 * 200 kick on 5:00 1-3 descend 4 & 5 hold

800 Choice of equipment

8 * 25 smooth on 25 great breakouts

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Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

Sat Jan 9th!

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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