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Wednesday Oct 2 pm

kennethjohnanderso
Oct 2, 2024
1 min read

8 * 75 RA/LA/Kick on 1:45

Descend 1-4) 40s, 5-7) descend with fins

in groups of 4 every 20-30s

5 dolphin kicks, sprint from wall to 1/2 way turn and come back strong on back

or

3 vertical breast or 5 dolphin kicks sprint (BR no pullout) to halfway, turn * 3 and swim back

Core work

8 * 100 Pull - last 25 or 50 PBL on 1:50

1-2) reg Pull

3-4) RA/LA/50 reg

5-6) Paddles

7-8) Paddles RA/LA/50 Reg

Free or Back

9 * 400 on 6:00

Stroke count - do as much stroke as you want or can
"-" - do as much stroke as you want or can
Fast free or back

or Fly 75K/25S, 50K/50S, 50K/100 Swim

or Breast 100 2K1P/100 Swim/H-H/3K1P/2KIP/50 Swim

repeat with fins

repeat as 4 * 100 on 1:45

8 Easy speed 25's

Recent Posts

800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00

Mon Jan 11, 2026 pm

If you are swimming tonight do this swim Workout 1 10 x 75 (2 stroke A/2 stroke B 1) fist/drill/swim on 1:20 2) very long/50 build on 1:15 4 x 25 1) build, 2) 5 & glide - kick acceleration, 3) choice,

100 Back fist/A-OK/50 Swim 20s 100 Back/100 Breast fist/A-OK/50 Swim 20s 100 Back.100 Breast/100 Free fist/A-OK/50 Swim 20s 400 IM fist/A-OK/50 Swim 2 * 25 Kick small high frequency to big & powerful

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