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

Recent Posts

See All

Tues Sept 22

400 Fr/Bk by 100 fist/Swim by 50 400 6 kicks per side with fins - free or back water pressing on back of han 200 IM Drill and or swim at 6:35 10 x 75 on 1:30 1) fist/drill/Swim 2) 5 and glide - kick

Mon Sept 21

800 IM flow 4 x 100 25 Drill/75 build At 6:35 40 x 100 +/- 5 or 10s 16 on 1:40 12 on 1:35 8 on 1:30 4 on 1:25 Decide wether you are starting on 1:45, 1:40, 1:35 or 1:30 choose your order from A/ Free/

Fri Sept 18th

600 IM flow with fins - skip a stroke? 400 IM flow at 6:35 4 X 100 descend RA with paddles on 1:50 4 x 100 descend LA with paddles on 1:50 4 x 100 Pull with paddles on 1:40 30 x 75 on fastest possible

Comments