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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Wed June 10

6 x 200 with increasing intensity 1) Drill with fins on 4:30 2) Drill on 4:30 3) Pull (breathing every 5 if free) on 4 4) swim on 3:30 5) Swim with paddles on 3:00 6) swim stronger - Back K/S or 50 Fr

Tues June 9

600 Pull/Swim/Swim with paddles - each 200 is a build 400 IM done as 50 S/50 Build Kick 200 Kick "-" within 20s of best 5 rockets from smooth to blast 800 Pull with double PB - if free (max 75%) brea

Thur June 4

800 fins/swim/pull/paddles by 200 400 IM 50K/50S with a build Kick 4 x 50 rotating dolphin kick 3 x 4 rockets on 3:00 rest of group joins 400 4 x 100 Swim descend, 75 kick descend if you came in at 6

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