Fri Oct 2

kennethjohnanderso

Oct 2, 2025

1 min read

300, 3 x 100, 4 x 50 1) 15-25-10, 2) 15-25-10

1) Double up double down

4 x 25, 3 x 50, 2 x 75, 1 x 200, 2 x 75, 3 x 50, 4 x 25

2) Bridges - two time thru - second round faster

50 on 1:00 100 on 1:20

50 on 1:00

200 on 2;45

3) Turns (shallow - bring fins and PB)

WD - tba

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Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

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