Sat Dec 6th

kennethjohnanderso
Dec 5, 2025
1 min read

4 x 250?-300

1) breath every 3/5 if free on 6:00

2) free - fast tuns on 5:30

3) IM - 75 build each stroke to last 15m kick into wall on 6

4) non free - fast turns on 5:30

8 x 25 on 1:00

1) 5 & glide - kick xlr8

2) build

3) underwater kick from dive

4) 15/10

24 x 75 on 1:45

1) fast

2-4) smooth

Fast are all the same stroke or IM order

12 x 25 on :40

1-2) strong

3) double arm back or long arm dog paddle

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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

Wed June 3

12 x 100 2 pull on 1:50 2 swim on 1:40 30s 2 swim with fins on 1:30 2 pull on 1:30 2 swim on 1:20 or 1:25 30s or 20s 2 swim with fins on 1:10 8 x 75 on 1:15 1) 50 drill/25 build 2) speed drill

Tuesday June 2nd

800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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