Tuesday July 12 Lakeshore

kennethjohnanderso

Jul 11, 2022

1 min read

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

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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

Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

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