Mon Oct 20th

kennethjohnanderso
Oct 19, 2025
1 min read

twice thru

400 IM

Kick/fist-swim/2K1P/Fist-Swim

200 Choice of stroke(s)

A-OK/Reg/50 Build

50 Pull/50 Swim with a build kick

6 * 25 1) 5 and glide/kick accelerations

2) Build

3) 15/10

3 * out/in/out on 1:30

5 * 300 under bridges. descend 1-3 then 4-5 on 4:30, 4:45 or 5:00 max 15s rest

every 4th 25 a dif stroke

15 x 100

1-3 descend on 1:40, 1:35 or 1:30

4-12 - hold # 2 on 1:30, 1:25 or 1:20

13-15 ascend on 1:40, 1:35 or 1:30

ideally not all free

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