Sat Oct 14th

kennethjohnanderso
Nov 8, 2025
1 min read

300 Pull on 5:00

6 x 50 Kick 1-3 descend on 1:10

300 Swim - fast turns on 4:30

6 x 50 Pull 2 strong/1 easy snorkel and paddles opt'l but encouraged on 1:00

300 Kick (200 IM/100 stroke) on 7

6 x 50 1-3 descend to 200 Pace and hold on :50

2 x vertical kick (5 on/5 off/10 on/10 off/15 on/15 off - 30s

8 x 200

1) best stroke ascending on 3, 3:15 or 3:30

2) IM a) 8/12, b) work turns, c) fast d) faster) on 3:30

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