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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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