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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500 Snorkel and Fins 400 Swim 300 Pull with knuckle paddles 200 Kick 100 Build 200 Kick 300 Pull with knuckle paddles 400 Swim 500 with snorkel and fins three times thru 50 descend to 200 pace 100 asc

Thu July 7

300 Swim on 5 4 x 75 kick descend on 1:30 300 Pull on 5 4 x 75 last 25 fly on 1:30 300 Kick (200 IM long + 100 back build) 4 x 75 Pull with paddles - very long 20 x 75 - last 25 fly extra min between

July 28

20 x 100 - xtra 20 s to put on or take off fins 4 on 1:40 with fins 4 on 1:40 w/o 4 on 1:30 with fins 4 on 1:30 w/0 4 on 1:20 with 6 x 25 1) 5 and glide/2 rockets/Kick xlr8 2) 15/10 3 x thru 12m wit

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