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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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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