Mon Dec 22

kennethjohnanderso
Dec 21, 2025
1 min read

800 IM flow with fins

8 x 50 1-4 descend on 1:00 (1-4 Stroke A, 5-8 Stroke B)

8 x 25 1) 5 & glide

2) Build

3) underwater Kick

4) 15/10

10 x 125 on 2:30

75 Build into 50 sprint on 1-4 descend, 5-10 hold effort or time

make it difficult (review after 5) - can you push it somehow?
if doing the same stroke last 50 should be faster than 1st while trying to go fast
could do 50 Fly 25 continue 75 doing free then 50 Fly
could just do last 50 stroke

last 1/2 hour

4 x 6 minutes of:

4 zombie Kicks

8 x 25 with chutes

Alphabet

6 x 25 kick into vertical board mix it up

8-12 x 25 strong to warmdown

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