Lakeshore July 19

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

Recent Posts

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...