Mon Dec 8

kennethjohnanderso

Dec 7, 2025

1 min read

1000 with fins (800 if max 1/2 free)

Swim Kick Drill Pull Swim

200 SSS

200 Pull breathing every 3 and/or 5

200 build kick

200 1,2,3... 8 fast kicks off walls

twice thru

25 choice or 5 & glide

25 choice or build

5s fast vertical kick

2 x blast off bottom

25 choice or dive and under water kick

25 151/0

400 choice

150m worth of sprinting (2-6 repeats) in 25 minutes

8 x 75 ascend

2 on 1:00, 2 on 1:10, 2 on 1:20, 20 on 1:30

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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