400 SKPS 5 * 75 on 1:45 1-3) descend maintain stroke count, 4) smooth, 5) let er rip 4 * 25 15/10 10 * 75 goal =75% of 100 time plus 1 -...

10 * 75 on1:25 1) fist/drill/swim 2) scull/50 build 3-5) descend while maintaining SC 300 Pull breathing every 5 3 * 50 kick descend 400...

10 * 75 1) fist/drill/swim, 2) 25 scull/50 Build on 1:30 10 * 50 on 1:10 1-4) descend to 200 Pace 5-7) descend to 200 Pace 8) easy 9)...

Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...

6 * 100 on 1:45 1st turn underwater, 2nd turn fast, 3rd turn flip into 15m underwater 15m underwater gets faster to #3 then hold all out...

300, 3 * 100, EBSC 25’s, 3 * 50 descend 4 * 25 on :45 with 6 underwater fast dolphin kicks in the middle of the pool 6 * 50 on 45 1...

400 Back 6 Kick switch 400 Free 6 Kick switch - one with fins one without 300 IM Kick (200 IM/100 IM) 300 100 breath every 5, 100 PBL,...

400 Fr/Bk by 100, fist/swim by 50 300 Pull – breathing every 5 when free, PBL when back 200 IM kick 10 * 25 on 1:30 with equipment...