Tues Dec 23`

kennethjohnanderso

Dec 23, 2025

1 min read

12 x 25 on :35

11 * 50 on 1:00 max 1/2 free

10 x 75 FPP - choice of equipment

9 x out/in

8 x Zombie kicks

7 min fartlek kick

6 x 25 with chutes

5K1P for 100m

400 IM from blocks

3 triangles

200 PBL

1 tiger sprint

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Thur Oct 22

5 x 200 1) 4 x 50 descend fist closed on 1:00 2) Pull on 3:00 3) Paddles on 2:45 4 & 5) Paddles and fin on 2:30 4 x 50 kick with board way out front (snorkel) Finish by 6:35 10 minutes to get 2 tiger

Wednesday Oct 21

Somewhat recovery 5 x 200 1) Free 2) Free-Breast 3) Free-Back 4) Free-Fly 5) RIMO 20 x 50 Kick on (1:00-55-50-45) or +5 or +10) then 1 on 1:10 Option A 6 x 400 on 6 or 6:30 1) Pull Breath every 3-5 by

Tues Oct 20

300 Pull 300 swim with a build kick 6 x 50 Kick on 1:00 1-3 descend 4 x 50 build to a fast turn and 10m sprint breakout done by 6:35 8 x 100 best average on 1:40 (15 min) reset (12min) 50/100/150/200

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