Fri July 12 - aerobic

10*75 on 1:20

1) Fist/Swim/Drill, 2) Scull/50 Build

3*200 descend on 3:00 down to PB+20

25/23 *100 on 1:25 or 1:30

go slow enough on #1 that you don't slow down by more than 4s

50 * 25 on :30

Recent Posts

800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...

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...