Mon Nov 10

kennethjohnanderso
Nov 10, 2025
1 min read

4 x 100 IM

1) K/S

2) S/Kick Drill

3&4) swim

8 * 25 on :45

1&3) 5and glide/ Kick xlr8'ns

2&4) build

5-8) build

A/ Resisted dolphin Kicks three times thru

3 x 15m with circles or chutes on 2:40

4 x 25 on :40 rotating kick 25m

B/ 5 x 200 descend 3rd 50 high tempo kick drill) on 3:30

or 6 on 3:00

C/ 600, 400, 200 Pull (snorkel paddles encouraged)

increase pace throughout max 30s rest between swims

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