Mon Sept 8

kennethjohnanderso

Sep 7, 2025

1 min read

300, 2 x 100 IM, 3 x 50 descend (done by 6:15)

5 * 200 on 4:00

Dr/S/K/S by 50 Descend (Kick is always strong)

or Fly/Bk swim by 25 Br Dr/S by 25

50 Kick choice

50 Free

6 by 400 on 5:45, 6 or 6:15

1-3) descend S

4-6) maintain speed & DPS - choice of equipment (except fins)

15 by 100 kick

1-5) fpp + 15

100 swim on 2:00

6-10) fpp + 10

100 S on 2:00

11-15) fpp

6 X 100 kick descend on 2:00

7 X 50 Build on 50, 2 * 25 strong on 25

10 min WD - keep moving no kicking

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