Wed Sept 9 2025

kennethjohnanderso

Sep 8, 2025

1 min read

300 Swim on 5:00

6 x 50 Pull descend on :50

250-300 KIck (200 IM/50 or 100 strong choice) on 6:00

6 * 50 swim descend 1-3 on 50

300 Pull - maintain SC on 6:00

6 * 50 Kick on 1:10 1&2) fast, 3 & 4) smooth, 5 fast, 6 smooth

3 waves of 8 * 25 (Set takes 32 min)

(takes

Round 1) 8 x 25 sprint swim on :25

Round 2) 8 x 25 sprint with fins on :20

Round 3) 8 x 37.5 sprint with fins on :35 (kick underwater to middle if possible

Last 20 min (3 different stroked

400 Maintain Stroke count

300 Kick (work 5m in and out of wall) or 200 Drill

300 Drill or 200 Kick (work 5m in and out of wall)

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