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Wed Jan 7 pm

kennethjohnanderso
6 days ago
1 min read

24 x 100

not all free - at least 600m with fins and 600 m without should be non free

4 with fins on 1:30

4 without on 1:40

4 with fins on 1:30

4 without on 1:40

4 with fins on 1:20

4 without on 1:30

8 x 25

1) 5 & glide/ Kick XLR8

2) build

3) sprint

4) smooth underwater

Breast or Fly or IM - 4 x thru

50 Kick on 1:15 - fast with a sight build

50 Pull on 1:15

100 Drill on 2

200 Swim on 3:30 - descend by round

Back

4 x 25 Zombie Kick on 1:00

3 x 200 descend - 3rd 50 fast kick on 3:20

4 x (4 x 25 on :45 increase turnover. 1 x 50 at 200 Pace on 1:00)

4 x 25 Zombie Kick on 1:00

Free

11 x 200 (+/- 10)

1-4 descend on 3

5-7 descend on 2:50

8 long on 3:00

9 fast on 2:30

10 long on 3:00

11 fast on 2:30

WD = 400 IM K/S/Dr/S

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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,

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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