Wed Sept 9 2025

kennethjohnanderso

Sep 8, 2025

1 min read

300 Swim on 5:00

6 x 50 Pull descend on :50

250-300 KIck (200 IM/50 or 100 strong choice) on 6:00

6 * 50 swim descend 1-3 on 50

300 Pull - maintain SC on 6:00

6 * 50 Kick on 1:10 1&2) fast, 3 & 4) smooth, 5 fast, 6 smooth

3 waves of 8 * 25 (Set takes 32 min)

(takes

Round 1) 8 x 25 sprint swim on :25

Round 2) 8 x 25 sprint with fins on :20

Round 3) 8 x 37.5 sprint with fins on :35 (kick underwater to middle if possible

Last 20 min (3 different stroked

400 Maintain Stroke count

300 Kick (work 5m in and out of wall) or 200 Drill

300 Drill or 200 Kick (work 5m in and out of wall)

Recent Posts

See All

Fri Sept 11

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

Thur Sept 10

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

Comments