Jan 13, 2026

kennethjohnanderso
Jan 12
1 min read

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

1 x 75 on 3:00

last 1/2 hour

twice thru

300 Pull breathing every 5 on 5:00

2 x 50 sprint Kick last 10m head down on 1:10

2 x 25 smooth kick underwater on :50, 1:50

1 tiger sprint in waves

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8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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