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 May 22

May do one of the below twice (1 min between repeats 800 with fins or 600 without every 100 starts with strong underwater kick and a fly breakout 600 Back RA/LA/DA/Swim 500 Br 25 H-H/ 25 2K1P/50 swim

Thur May 21

800 IM flow with fins - high hips, 1/2 underwater recovery, accelerate arms 4 x 5s vertical with 25 build on :45 600 Pull with paddles and snorkel 150 stroke !/50 stroke B 8 x 25 various drills for s

Wed May 20th

5 x 400 descend (2-5 every 4th 25 dif stroke) 1) Free/Back by 100 fist/Swim by 50 on 7:30 2) Pull on 6:30 3) Swim on 6 4) swim with paddles on 6 5) swim with paddles and fins 4 times thru 25 ki

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