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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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

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