even faster

400 free/back by 100 fist/swim by 50 with fins

300 Pull with paddles - middle 100 PBL 200 kick - work in and out of walls at 6:18

8 * 50 descend SC and time on 1:10 - may try two dif strokes (1-5, 3-8?)

50 sprint for time from blocks

12 * 20m on 1:15 1) ez speed from dive 2) sprint from push 3) sprint from dive 4) ez speed from push

50 sprint for time from blocks

3 rounds of vertical kick with fins

turns and breakouts

Recent Posts

400 breath every 5 if free (PB and paddles opt'l) 4 * 50 kick descend to quick feet Twice thru 2 * 25 Drill to p[romiote high turnover on...

200-300, 2 * 100, 3 * 50 descend 3 * 50 work turns 3 times thru 1 jump off the block 10s of something very fast 1 sprint off the bottom...

4 * 100 on 2 S/K/RA/LA or 50 Bk K/50 Br Swim 3 * 300 Pull with paddles descend on 4:15 or 275/275/300 4 * 25 15/10 Relay takeovers and...