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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Sat Feb 6

8 * 75 with fins on 1:20 (50 build into 4 sprint kicks on back then roll and break out/swim easy) 300 with paddles (PB optional) SSS 4 x 50 kick descend 200 choice 3 x 50 sprint for time on 5:00 300 s

Fri Feb 5th

800 SKPS 9 *175 on 3:15 or 8 on 3:30 - (if stroke is slower than 2:25 1-4 descend to 200 time 5) hold 6-9) with fins something you can hold or 7 * 200 1-3) descend on 4:20 (if need #1 K/S, #2 3rd 50 K

Thu Feb 5 2025

600 with fins - underwater recovery 300 long Pull w/paddles 400 6 kicks/side or 2KIP (300) or Salmon drill fly 3 x 100 IM 1) with Fly Kick, 2) with flutter kick, 3) reg kick A/ or B/ A/ 20 x 35 fly or

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