Tuesday morning

kennethjohnanderso
Jun 28, 2022
1 min read

400, 4 * 100 IM (8/10/1/6) , 4 * 50 descend

8 * 25 kick with fins underwater on :40

200 Pull long (paddles optional) - no straps

4 * 20m sprint from dive on 1:10

200 smooth kick

4 * 25 walkbacks

400 SKPS

6 * 75 sprint on 3:00 (swim back dif stroke)

800 Choice

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Jan 13, 2026

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

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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