Sat Nov 14/2026

kennethjohnanderso
Feb 13
1 min read

Do three repeats of at least 2 of:

800 IM flow with fins

600 done as Fly K/back 6kicks/side/Br 2K1P/Free 150 Build

800 Pull with paddles

600 IM 50 Drill/100 Swim drop a stroke

10 x 50 fly or breast or 25 x 25 Fly or Breast

600 Breast done as 2*(2K1P/swim long/50 Build/25 fast hands)

40 minutes to here

4 x 50 on 1:15Build into a great breakout and 8m sprint underwater - swim easy

1:00

3 x 50 IM switch on :50

1:00

3 x 50 sprint on 3:00

6 dive breakouts

Relay takeovers

300-400 done as 50 fist/5 A-OK/75-100 Swim long

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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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