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

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

Comments