Thur Dec 7

KBM 6:30-7:30

Meet Warmup minimum 1500

- include 4 fast turns

2 fast 50's or

100 at 200 Pace

QUEENS 6:00-7:30

400 Choice at 6:07

6 * 50 KIck IM switch

21 * 100 from 2 ---> 1:20

KIck--> Kick/Swim --> Swim 0, 0, 58, 54. 48, 40, 30

18, 4, 48, 30, 10, 48, 24

58, 30, 60, 28, 54, 18, 40

five times through

100 Pull 50 reg/50 PBL on 1:40

200 Kick descend 1-5 on 4:00 50 with paddles RA/LA by 25 on 1:20 (tighten your core)

Recent Posts

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...