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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

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800 SKPS twice thru 2 x 50 Dr/Build on 1:00 3 x 25 descend 85 --> 95% on :40 three times on 1:30 4 rockets with fast turn and 10m underwater dolphin after #4 8 x 100 on 1:40 best average 6 x 100 with

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

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