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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Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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