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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Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

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