Feb 15 2022

400 maintain Stroke count 4 * 75 Kick descend

400 IM with fins - long off all walls

EBSC 25's

5 times through

175 swim fast (goal = 200 time) Breast = 150?? Choice = back 150 choice recovery

if 200 time faster than 2:10 go on 2:45 for both if 200 time slower than 2:15 go on 3:00 for both

in the middle - your choice

3 * 200 kick descend on 5:00

10 * 50 on 1:30 dolphin kicking under 1/2 way rope

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...