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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