Fri Oct 17th

kennethjohnanderso
Oct 16, 2025
1 min read

800 IM flow with fins

1st 100 of every stroke Fly underwater recovery

Back DA

Breast 1K per pull

Free - long arm dog paddle

600 Pull fist/AOK/reg hand/paddles

400 "-" split with fins

200 IM 16/24/16/24 strokes

8 * 25 on 1:30

1) 5 and glide, kick xlr8tions

2) 15m underwater kick smooth free or breast

3) 20m sprint from dive

4) 25 smooth with 2 waterfall turns

16 * 75 on 2:00

8 done as 3 best average - 1 smooth choice

8 done as 2 best average 1 smooth kick/1 smooth pull (alternate order)

24 * 50 best average on 1:30

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