Oct 14

kennethjohnanderso
Oct 13, 2025
1 min read

If recovery

400 choice

6 * 50 IM switch

For the following IM set

Fly = Dolphin K

Bk = PBL or 6 kicks

Br = S with a Dolphin K optional

Fr = PBL or 6 kicks

200 IM

400 IM with Paddles if shoulders are pain-free

600 IM

400 IM with Paddles if shoulders are pain-free

200 IM

Could use fins for some

If fresh and ready to go add this or do it instead of

18 * 100 or + 5 or +10

3 on 1:30, 3 on 1:25

4 on 1:30, 2 on 1:20

5 on 1:30, 1 under 1:15?

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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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