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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Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

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