Wed Dec 2025
- kennethjohnanderso
- Dec 3, 2025
- 1 min read
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 smooth free on 2:20
2 x 100 Back/50 Breast on 2:30
1 x 150 Smooth free on 2:20
2 x 100 Breast/50 Free on 2:40
1 x 150 Smooth free on 2:20
200 IM
or
8 x 25 on 1:00
1) 5 and glide
2) build
3) underwater sprint kick from dive
4) 15/10
Twice thru - 2nd round with fins - everything on 1:00
25 speed drill
25 smooth underwater (br = 2 pull outs then kick underwater)
25 sprint
50 sprint
25 sprint
4 x 25 with chutes on :45
200 with fins and paddles on 3:30
or
3 x 100 smooth on 1:30
2 x 100 best average on 1:40
2 x 100 smooth on 1:30
3 x 100 best average on 1:40
1 x 100 smooth on 1:30
4 x 100 best average on 1:40
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