Last Lakeshore

kennethjohnanderso

Jul 20, 2022

1 min read

4 * 400 (1/2 hour)

1) 6 Kicks with fins and snorkel

2) IM K/S(10 strokes bk then breast swim/2K1P/S

3) (25 RA/25 LA/50 Kick/25 RA/25 LA/50 Swim) * 2

4) Pull with paddles (12.5 RA/12.5 LA/50 Swim/25 Breast)

5 * 300 Choice be aware of stroke count and make them all count

1-3) descend 4 long, 5 strong on 15-25s rest

4 times thru on 50s per repeat

1) 20m sprint

2) 5m in and out of wall

3) 20m build to great touvh

10 deep end widths

1) push and glide

2) sprint free kick

3) sprint fly kick

4) sprint breast kick

5) kick and flip ben slow backstroke work (pulling on Lane rope, 1 arm,

Relays

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Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels 400 IM flow with fins 3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45 8 x 25 on 1:15 1) easy speed 2) 5 @ glide/vertical kick 20 dolp

Thur Sept 10

OYO until 6:15 400 long walls on 7 300 fast walls on 5 3 x 100 choice on 1:40 4 * 50 on 1:00 1) 15-25-10, 2) 15-25-10 2 waves of test set (this is to give you an idea of what the 10 x 100 will be 6 x

Wed Sep 9 - Kick start

OYO until 6:15 at 6:15 300 Pull on 5:00 4 * 75 swim descend on 1:20 300 swim with fins on 4:40 4 x 75 Pull with knuckle paddles descend on 1:20 300 swim long walls 4 x 75 descend swim with fins (sn

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