Thur Dec 18

kennethjohnanderso
Dec 18, 2025
1 min read

4 x 25 SSS on :45

3 x 100 on 1:45 descend to PB + 10%

4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00

3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS)

4 x 25 Zombie Kick on 1:00

3 x 100 descend with great turns on 1:45

4 x 25 underwater kick on 1:00

3 x 100 75 build into fast turn and sprint on 1:45

40 x 50

1-16 every 4th one fast on :45

17-28 every 3rd one fast on :50

29-36 every 2nd one fast on :55

37-40 fast on 1:00

or +5 if you are ready to do something amazing

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800 Flow with fins 400 Fr/Bk by 100 fist/Swim by 50 8 x 25 on 1:15 1) 5&glide then kick xlr8 2) Build 3) EZ speed 4) 15/10 5-8) repeat or improvise Trials Qualifiers 4 x thru 50 Kick on 2:15 75 Kick

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