Thurs Nov 13

kennethjohnanderso
Nov 12, 2025
1 min read

16 x 75

4 Pull on 1:30, 1:20 , 1:30, 1:20

4 swim on 1:25, 1:15, 1:25, 1:15

4 Pull on 1:30, 1:20 , 1:10, 1:00

4 swim on 1:25, 1:15, 1:05, :55

EBSC 25's 8 dolphin for fly, 10 for back, 6 for free

9 x 300 on 5:00

3 smooth free or back

1 build stroke

2 smooth free or back

1 strong stroke

1 smooth free or back

1 fast stroke

1500-1000-500 Free on 21:00, 14, 7 +- 30s

Sprint Kick if time then WD

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Mon July 13th

300 Pull last 25 of each 100 Bk/Br/Fr on 5 4 x 75 kick descend on 1:30 300 Swim "-" on 4:30 4 x 75 Pull descend on 1:05 300 Kick 200 IM/100 Dolphin on 6 4 x 75 Swim descend on 1:00 5 x 400 descend on

Sat July 4

14 x75 4 x 75 on 1:20 1 x 75 on 1:05 3 x 75 on 1:20 1 x 75 on 1:05 2 x 75 on 1:20 1 x 75 on 1:05 1 x 75 on 1:20 1 x 75 on 1:05 2 x 3 * rockets with fast turn in and out after #3 on 1:30 400 choice inc

Friday July 3

4 x 100 on 1:40 4 x 100 with fins on 1:30 3 x 100 on 1:30 3 x 100 with fins on 1:20 2 x 100 on 1:20 2 x 100 with fins on 1:10 20s to take fins on and off 400 Pull - pull with paddles - PBL - PBL wit

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