Tuesday night sprint

kennethjohnanderso
May 21, 2024
1 min read

600 Choice

6 * 100 50 Stroke B/50 Stroke A build/oprn turn/strong

4 * 50 descend to P200

6 * 5 in/10 out

1&2) out = 5&glide

3&4) fast

5&6) out = 5 & glide

3 * thru

15m on 1:15
20m on 1:15
25m on 1:15
30m on 1:15

4*25 long on :45

8 * 75 sprint on 3:00 - best average

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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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