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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Saturday morning test set

300 Pull on 5:00 4 x 75 Kick descend on 1:45 300 Swim on 4:30 4 x 75 Pull descend on 1:30 300 Kick on 6:30 4 x 75 swim descend on 1:15 dif strokes and speeds can decrease distance Test set 2 waves WD

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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