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,

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Tue June 23

400 choice Twice thru 4x 100 IM on 2:00 1) K/S by 25 2) Dr/S by 25 3) S/K by 25 4) swim 200 IM on 3:00 4 x 50 1) 15-25-10, 2) 15-25-10 4 x speedwork High intensity on 2:30 2 x 30 6 x 50 2 x 30

Mon June 22

800 Flow with fins - min 300m underwater recovery 12 x 25 on :35 PBL RA/LA/Build 3 x 4 rockets on 1:30 4 x 25 on 1:15 1) 5&glide/kick XLR8 2) build 3) easy speed 4) 15/10 800 swim with paddles and sno

Sat June 20

12 x 75 on 1:20 1) Fist/Drill/Swim 2) 25 Kick/50 Build 4 x speed drill on 1:15 Fly &/or Breast 12 x 25 at 90% on 1 Free &/or Back 2 x 25, 1 x 50 at 90% on 1:00 2 x speed drill 50 sprint 20 x 50 kick

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