Tues Sept 16

kennethjohnanderso

Sep 15, 2025

1 min read

600 Free/Back by 150 fist/A-OK/Swim by 50

10 x 50 descend SC and/or time - max out? = switch strokes

40 x 50

1-16) on :45 every 4th fast

17-28) on :50 every 5rd fast

29-36) on :55 every 2nd fast

37-40) on 1:00 fast

8 x 100 on 1:45

6 * 100 on 1:40

4 * 100 on 1:35

2 * 100 on 1:30

options are IM, Pull. Free/Fly or Free/Br and swim with fins

20 * 25 - great breakout - very long swim

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Sat Oct 24

2×500 1 min rest 50 pull 50 swim low SC 50 pull faster 100 swim low SC 50 pull even faster 200 swim low SC 4×50 Dec to p200 1:00 7×200 Dec 1-7 @5:00 5x all

Fri Oct 23

400 swim 100 kick 100 pull 12x25 @:45 4 pull Dec to 95% effort 4 kick Dec to 95% effort 4 swim Dec to 95% effort Circuit 1 3x300 @6:00 swim bridges Dec to 800 pace (backstroke option) Circuit 2 3xthru

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

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