Monday aerobic Oct 3

800 SKPS

4 * 400 IM 10s between 25s, 5 s between 100s, 20-30s between IM's

25's are strong, 100's are long and smooth

Fly can be kick but if so it is fast, breast cab always be done with dolphin kic

1) 4 * 25, 100, 100, 100

2) 100, 4 * 25, 100, 100

3) 100, 100, 4 * 25, 100

4) 100, 100, 100, 4 * 25

18 * 75 kick

1-6) build 75's and descend on 1:35 400 done as 200 Swim/200 Pull (150 Pull if breast)

7-12) on 1:35 or 1:30 400 done as 200 Swim/200 Pull (150 Pull if breast)

13-18) on 1:35, 1:30 or 1:25

0-400 warmdown depending on time

Interesting thought - Anthony Nesty coaching Florida Gators (with Caleb Dressel and Katie Ledecky) says he does 18 * 75 kick 3 times a week from Sept to Christmas. Le4t me know what you think. I've been doing this long enough not to change my program after every conference but kick is ggod.