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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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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