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.
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