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Wed Sept 17th

kennethjohnanderso
Sep 16, 2025
1 min read

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

400m OYO (include 2-4 speed drills

egg beater

vertical kicking

head up with fins

spin drill

kick accelerations

other

32 minutes to here

3 x (25 easy speed, 25 sprint, 1 x 50) on (45 x 4 waves, 45 x 4 waves, 1:00 x 4 waves)

Last 1/2 hour

5 x 400 on 30s rest

1) neg split 2) with paddles PBL

3) with paddles and fins

4) fins no free

5) Choice

Distance alternative (also available tonight)

800 IM flow with fins

3 rounds

50 Drill on 1:00

50 Build on 1:00

2 by 25 strong and stronger each round on 45

3x10x100 on 1:40

Rd 1) Aerobic (140bpm max

Rd 2) Descend 1-5 to 400 pace x 2

Rd 4) Descend 1-3 to 400 Pace x 3 + 1 ez

Recent Posts

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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