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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Fri Oct 16

First 1250 could be off stroke then spend 10 min getting ready for test set 3 x 200 descend on PB + 55-60s 4 x 100 descend on PB + 40-45s start at #2 speed 5 x 50 descend start at #3 speed 6:35 to her

Thur Oct 15

300-400, 2 * 100, 3 * 50 descend at 6:30 3 * 50 work turns on 1:10 3 times thru (12 min 1 jump off the block 4 shooters off the bottom - after # 4 sprint to wall (take a long rest) 10m sprint of som

Wed Oct 13 - start tbd

30 min warmup (leave time for rest when underwater kicking 400 Free/Back by 100 fist/swim by 50 300 Pull each 100 get faster fins on for duration of warm up 200 50 6 kicks build/50 swim long out back

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