Mon Sept 14, 2025

kennethjohnanderso
Sep 14, 2025
1 min read

800 IM flow with fins (14 min)

10 x 100 Kick

1-4 descend on FPP + 15

5-7 hold on FPP + 10

8-9 on FPP + 5

10) fast

3 x 500 descend -maintain SC +/or time on :20-30s rest

7 * 200 paddles opt'l on 2:45, 3:00 (100 + 6) or 3:15 (6)

descend small drops aiming for 1/2 400 time + 10

last 1/2 hr

A/ 3 x (2 x 50, 1 x 25) with chutes

B/ 9 x 15s kicks on 1:00

C/ 9 x 50 fly or Br or underwater kick with fins (breath at wall) on :55

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Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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