Last Lakeshore

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