Fri afternoon Q

200 Choice

4 * 25 rotating Kick on :35

50 Build Kick

200 PBL every 4th 25 Breast

4 * 50 kick descend

3 * 200 IM - options apply - modify to protect shoulders and knees

1) K/S by 50

2) S-K by 25

3) Swim

20 min smooth swim 2 * 15s breaks if needed - choice of equipment

2 min

15 min smooth swim as above - dif stroke

2 min

10 min social kick - work the walls 2 min 10 * 25 long and strong on 30s - incredible breakouts

Recent Posts

600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...

1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...