Fri circuits (Apr 4)

15 * 50 (+/- 5) - the swims on :40 are dive from side

1 on :40, 4 on :50

1 on :40, 3 on :50 1 on :40, 2 on 50

1 on :40, 1 on :50

1 on :40

1) 12 * 20-30 sprint on 1:15

2) 3 * 200 descend with fins on 6:00 (in 2 waves of 3 min) - shallow en d

3) 400 Kick for time, EBSC 25's with fins to flush

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...