Tues Nov 17

kennethjohnanderso
Nov 17, 2025
1 min read

800 IM Flow

3 x 50 Build and descend with paddles

8 x 25 on 1:00

1) 5 and glide/kick xlr8's

2) 15/10

3) 5 and glide/kick xlr8's

4) build

16 x 50 on :50 - every 4th 1 fast

12 x 50 on :55 - every 3rd 1 fast

8 x 50 on 1:00 - every 2nd 1 fast

4 x 50 on 1:05 all fast

6 x 25 sprint on 1:30

200 Pull build (with paddles) on 3:30

6 x 25 sprint on 1:30

200 build Kick on 4:30

6 * 25 sprint with fins on 1:30

200 Build swim with fins (3rd 50 sprint super man kick)

5 x 100 ascend

2/4/6/8 kicks off walls

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