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Wed Sept 17th

kennethjohnanderso

Sep 16, 2025

1 min read

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

400m OYO (include 2-4 speed drills

egg beater

vertical kicking

head up with fins

spin drill

kick accelerations

other

32 minutes to here

3 x (25 easy speed, 25 sprint, 1 x 50) on (45 x 4 waves, 45 x 4 waves, 1:00 x 4 waves)

Last 1/2 hour

5 x 400 on 30s rest

1) neg split 2) with paddles PBL

3) with paddles and fins

4) fins no free

5) Choice

Distance alternative (also available tonight)

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

3x10x100 on 1:40

Rd 1) Aerobic (140bpm max

Rd 2) Descend 1-5 to 400 pace x 2

Rd 4) Descend 1-3 to 400 Pace x 3 + 1 ez

Recent Posts

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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