Monday June 19 - steady state

kennethjohnanderso

Jun 19, 2023

1 min read

800 SKPS

2 * 600 1) min 3 dolphin kicks off every wall

2) one more dolphin kick and one less stroke per length

for both you are welcome to flip into every 4th 25 fly or breast or do even more fly or breast

or 1st 25 of every 100 drill

3 * 400 choice descend - each 400 should be the same

4 * 200 IM

1) kick/swim

2) swim/kick

3&4) swim with options if needed

5 * 100 Kick 1-3 descend 4&5) hold on 1:50, 2 or 2:10

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600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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