Mon Dec 15th

kennethjohnanderso

Dec 15, 2025

1 min read

16 * 50

1-4) pull - max 4 breaths per 25 on :55

5-8) kick descend on 1:05

9-12) swim with knuckle paddles

13-16) IM switch - finish with Free - flip into fly

5 x 400 ascend

1) IM with fins (can kick Fly and pull Breast)

2) Non free

3) Pull with knuckle paddles

4) 8 x 50 2-400 pace, 4-800 pace, 800 pace, long on 1:00

5) With fins - fly Kick, Back DA, Br long, Free Breath every 3

Dryland exercise for Dolphin kick

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