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

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)...