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)

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Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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