Thur Dec 12

kennethjohnanderso
Dec 3, 2025
1 min read

800 SKPS

400 Pull - 200 stroke A then alternate 50 stroke A/50 Stroke B

6 x 50 Bk K/Br S or Fly Swim/Back K

Choose 4 of (on 10) - if more than 1:00 rest - 3 descending turns

1) 600 IM S/DR/Build K by 50

2) 600 Pull v4th 25 Fly or BR

3) 600 Bk RA/LA/DA/S

4) 600 Pull w/ paddles "-"

5) 6 x 100 FPP

8 x 25 strong on 35

800 IM flow with fins

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Fri May 29

300 Pull with double PB 200 kick with 4 dolphin kicks into vertical board off each wall 3 x 100 IM (8/10/1/6 Kicks) 3 x 400 descend to PB + 25-35s on 5:45, 6 or 6:15 (about 1 min slower than best) 3 x

Thurs May 28

18 x 100 (try to do 6 or more non-free) 1 Pull on 2 1 Swim on 1:50 30s 1 with fins on 1:40 2 Pull on 1:50 2 Swim on 1:40 30s 2 with fins on 1:30 3 Pull on 1:40 3 Swim on 1:30 30s 3 with fins on 1:20 3

Wed May 27

300 Pull on 5:00 4 x 75 kick descend on 1:30 300 Swim (max 1/2 free) on 4:45 4 x 75 Pull descend on 1:15 300 Kick (100 stroke/200 IM) on 6:00 4 x 75 swim descend on 1:00 8 x 25 on 1:15 1) 5 and glide

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