Tues Dec 2nd

kennethjohnanderso
1 day ago
1 min read

300 Pull on 6:00

4 x 75 Kick on 1:30

300 Swim on 5:30

4 x 75 pull descend on 1:15

300 Kick (200 IM + 100 stroke) on 6:30

4 x 75 swim on 1:00, 1:05 or 1:10

6 min OYO

2 waves on 5:00

100 from blocks "-" split best average 25 build/75 sprint

75 sprint/25 easy

100 from blocks "-" split best average 25 build/75 sprint

75 sprint/25 easy

100 from blocks "-" split best average 25 build/75 sprint

75 sprint/25 easy

400, 300, 200, 100 Mix and match

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Wed Dec 2025

400 Fr/Bk by 100 A-OK-fist/swim by 50 6 * 50 PBL descend 1-3 Stroke A/4-6 descend Stroke B 200 Kick "-" 3 x 100 IM 1) with free legs, 2) with fly legs, 3) regular 2 x 100 Fly/50 Back on 2:30 1 x 150 s

Mon Dec 1

800 IM flow with fins 6 x 100 1-3 descend on 1:40 either every 4th 25 fly or breast or Stroke A then Stroke B on 1:50 4 x 75 K 1) smooth 2) 50 smooth 25 Fast 3) 25/50 4 Fast 3 descending turns 4 x

Thus Nov 26 am

20 x 100 4 with fins on 1:30 4 no fins on 1:40 4 with fins on 1:30 4 no fins no free on 1:40 4 with fins on 1:20 Choose 2 5 * 200 on 3:30 LADP/75 build/RA/LA/50 Build or Back 50 RA/50 LA/50 3-2-1/5

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