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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Wed Sept 23

400 IM flow with fins 300 kick (200 IM + 100 stroke 4 x 50 swim descend to 200 pace (stroke A) 2 x 50 descend to 200 pace (stroke B) finish by 6:35 twice thru (may have to do the first three in a diff

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

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/

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