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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