Tuesday July 12 Lakeshore

700-800 with fins (75 6kicks/side - 25 swim)

snorkel encourages

600 PBL 150 with snorkel/150 without

4 * 50 1-3) smooth, 4) Fast on 1:00

200 fast on 4:00 4 * 50 1) smooth, 2) Fast on 1:15

200 include 150 on 4:00 4 * 50 1-3) fast, 3) smooth 4) Fast on 1:30

200 include 100 fast on 4:00 4 * 50 1-4) fast on 1:45

200 include a fast 50 on 4:00

40 * 25 (11-20 & 31-40 - Breast or Fly)

1&2) swim on 25

3) build on :30

4) sprint on 40

5-8) long on :35 (drill or swim with paddles or 2K1P or salmon

9) build turnover to feet on :50

10) swim with fast turnover to feet on :50