Wed Dec 10

kennethjohnanderso

Dec 10, 2025

1 min read

12 * 100 on 1:40

1-3) smooth

4) faster - maintain stroke count

5-7) Smooth

8) 400 pace

9-11) smooth

12) faster again

200 drill

3 x out in out turns descending - plant feet firmly and quickly

100 drill

3 dives

4 x 50 at 200 Pace or 3 x 25 descend aiming for 1/2 second drop with partner timing

50 Sprint

max and match

400, 300, 200, 100 - max any 400 with fins

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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

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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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