Thur Dec 11

kennethjohnanderso
Dec 10, 2025
1 min read

Queens

4 x 400

1) Pull on 6:30

2) Swim 6:00

3) swim or pull with paddles 5:30

4) swim with fins 5:00

36 x 25 on 1:00

1-2) chutes

3-4) sprint kick

5) underwater from dive

6) sprint

7-8) sprint with fins and paddles

12 x 75 Pull alternating 50 Back/25 Breast and 35 Back/50 Breast

1-4) on 1:20 +/- 5

5-8) on 1:15 +/- 5

9-12) on 1:10 +/- 5

400 IM flow with fins

KBM last practice

Meet warmup 800-1200

3 descending dives

3 descending turns

4 dive walk backs trying to hit 100 Pace - 1.5s

12 * 50

1 on 35, 2 on 50, 1 on 40, 2 on 55, 1 in 45, 2 on 1:00

IM flow with fins

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