Thursday July 29-lakeshore

Warmup : 600 with fins LONG 4dk off every wall 75free/flip into 25 breast

4×75 OR 4×50 flutter kick dec 1-4

6×25 on :40 alternate 15f/10ez 15ez/10f

Main set DISTANCE FREE 800/700/600 on 12:00 LONG STRONG AEROBIC

2X(400/350/300) on 6:30 better than 1/2 of above

4x(200/175/150) on 3:30 better than 1/2 of above

8x(100/75/75) best avg 2:00

Warmdown 400 with fins: 100 bk 25ra/25la/50 double arm 100 dolphin kick on board 100 ra/la/ra/la fly ez and long 100 breast with dk very very long

4650/4050/3750m