Fri Feb 11

12 * 50 2 on 1:00, 1 on :50 2 on :55, 1 on :45 2 on :50, 1 on 40 3 on :45

200 75 Drill/25 swim long/50 Drill/50 Build

10 shooters on :45

200 75 Drill/25 swim long/50 Drill/50 Build

10 sprint turns on :45

200 75 Drill/25 swim long/50 Drill/50 Build

6 * 25 with fins head up/fast catch or breast with paddles

200 75 Drill/25 swim long/50 Drill/50 Build

6 * 25 from dive

1) Sprint

2) First 25 of 100

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...