Tuesday morning

kennethjohnanderso

Mar 24, 2025

1 min read

800 IM flow with fins

EBSC 25's

5 * 200 IM on 4:00

K/S/Dr/S by - can drop 2 strokes

Choose from

30 * 25 fly on :30 15 swim and 15 with snorkel & fins - paddles opt

30 * 25 Breast on :30 5 drill/5 swim (include 3K1P, 2K1P, fast hands)

30 * 25 Free on :30 LADP/6 kicks/DPS/SSS/entry under board with paddles or ?? - max 4 in a row

30 * 25 Back on :30 RA/LA/6 kicks/Build

1 min break after 15 to do

4 x 5s on/10s off dolphin kicks

may switch strokes then

after 30 4 speed drills on 1:00

7 * 50 on :45/1/1:15/1:30/1:15/1:00/:45

slow/med/fast/sprint/fast/med/slow

fast = back 1/2 of 100

200 Long

Recent Posts

See All

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Comments