Lakeshore July 19

kennethjohnanderso
Jul 18, 2022
1 min read

400-500 50 6 kicks/50 Swim - fins optional

300 Breast with fins and/or 2K1P - 15 min to here

8 * 25 Strong Fly or Breast on 1:00

3 times thru

15m sprint/10m long

Rd 1 30 s plank, Rd 2 - dead bugs, Rd 3 10 push ups

dive off boards

vertical kicking with ball 4 shooters

bear crawl to shallow end

4 * 400 choice - descend & "-" split on 30-45s rest

12 * 25 warmdown

dolphin dives run twister 3 waterfall turns in a length

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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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