Tues Dec 2nd

kennethjohnanderso
Dec 1, 2025
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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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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