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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AM 400 Pull - breath every 5 if free 300 swim - max 1/2 free 200 K - build 3 x 100 IM - 8/10/1/6 kicks underwater 8 x 25 1) build, 2) 5& glide - kick xlr8, 3) 15/10, 4) smooth underwater Three times t

Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

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