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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300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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