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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