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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Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

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