Finishing strong!!

at 0 min

8 * 75 1) fist/long swim/build, 2) kick no board/50 build on 1:30

at 12 min

3 * 100 descend to 400 pace on 2:00

at 18:00 min

4 * 400 best average on 7

1 min break

at 47:00 min

30 * 50

1-15) Swim on 1:15 1-2) fast, 3) smooth

16-30) Kick on 1:30 1-2) sprint, 3) smooth

Recent Posts

8 * 100 50 Dr/50 Swim on 2:00 Rounds 1&2 no equipment Rounds 3&4 Pull Buoy Rounds 5&6 fins Rounds 7&8 Choice 10 min choice 150-200m...

400 Free/Bk by 100 fist/swim by 50 with fins or 300 Free/Back by 75 50 fist/25 swim 300 IM drop a stroke(s) min 100 Kick 6 x 75 on 1:30...

10 x 50 4 on 55 3 on 50 2 on 45 1 on 40 300 Pull with paddles - every 4th 25 Br 300 with paddles 50 Pull/25 S Bridges <--> Chutes...