Thur Oct 22

kennethjohnanderso

Oct 22, 2025

1 min read

300, 3 x 100 IM, 4 x 50 bk K/Br swim

12 x 25

4 strong with paddles on 1:00

1:00

4 kick with fins. Small drops to Sprint

1:00

4 fast with fins and paddles

1/2 hour to here

16 x 50 on 1:30

fast with high turnover
Fast with long strokes
Fast with Balance between stroke count and turnover
Smooth easy

Double up double down - recovery great stroke hygiene

4 x 50

3 x 100

2 x 200

1 x 400

1-2 x 200

3 x 100

4 x50

or if you did not swim Tuesday do B or if you want to you could also do B

4 times thru 175 on 2:30 trying to hit 200 PB

150 smooth on 2:30

16 x 25 under bridges set up at 1/2 way on 1:00 best average

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