Nov 11/2025

kennethjohnanderso

Nov 10, 2025

1 min read

800 IM flow with fins

4 x 100 descend 2/4/6/8 dolphin kicks (by wall on 1:45

400+ choice until 6:35

5 rounds

25 (+ 25 easy_ on 2:00 50 on 2:00

75 on 3:00

Dive when you are at the blocks

16 * 50

1-4 with fins on 40. 40, 40, 100

5-8 swim on 50, 50, 50, 1:30

9-12 kick on 1:00, 1:00, 1:00, 1:30

13-16 swim no free on 1:00

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