Thu Oct 12

kennethjohnanderso
Nov 5, 2025
1 min read

100 Build dolphin kick

200 Fr/Bk by 100 fist/Swim by 50

300 Pull - every 4th 25 Breast

400 with paddles

300 kick with fins each 100 gets faster

200 1-2-3-4... dolphin kicks off walls

4 * 25 dolphin kick

1) into vertical board then flatten

2) dolphin kick with "stiff legs

3) build tempo

4) with board underwater

3 x 6 x 100 on 1:40, 1:50 or 2 (approx. pb + 40)

2:00 between rounds

descend 1-3s between rounds - last round best average

8 * 50 kick on 1:20

1-4 descend

5-8 ascend

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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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