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 Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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