Wed Nov 26th am

kennethjohnanderso
Nov 25, 2025
1 min read

400 Pull breathing every 5/3 if free

300 Kick 200 IM + 100 stroke

200 1,2,3,.. kicks off wall

8 strong 25's on :35 subtract equipment every 2

40 x 50

16 on :45 - every 4th fast

12 on :50 - every 3rd fast

8 on :55 every 2nd 1 fast

4 on 60 fast

Warmdown

3? x 200 IM with fins (take them off for Breast

drop a stroke each 1

Fly = dolphin kick

Back = DA

Br = 2K1P

Free = LA dog paddle

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Fri Jan 16

Race toorrrow 7 am departure 400 if free every 4th breath 3 times max 300 Kick done as 200 IM/100 stroke 3 x 200 on 4:00 descend (5s drop) to PB+ 20 400 smooth then if you have a 2nd stroke - now is t

Thur Jan 15 am

800 with fins done as 400 50 Build/25 RA/25 LA free or Back 400 IM Flow may double up on a stroke or 2 600 Pull with paddles - every 4th 25 max 3 breaths 400 IM Kick - Fly and Breast count your kicks,

Jan 14th

Workout 1 400 6 Kicks/side alternate free and back 300 Pull with finger grip paddles 200 IM strokes can be drill but strong kick into transitions 100 IM 8/10/1/6 kicks 10 * 175 Free or Back/150 Fly or

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