Fri June 7

300 Pull 75 Fr/25 Breast/75 Back/100 Choice

200 build kick

300 Swim with fins (200 Build, 4 * 25 overkick)

3 * 100 IM

9 * 100 Choice

2 @ fpp + 10 1 @ fpp (expecting 5s rest)

4 * 50 (25 surf kick with fins/5 hip driven kicks and glide --> swim

Relays

fun

Recent Posts

5 * 800 1) flow with fins 2) 4 * 200 on FPP + 30, +20, +10, FPP 3) 10 * 75 Swim or Pull on fpp 4 then 30s, 3 then 30s, 2 then 30s, 1 -...

4 * 100 swim descend on 1:45 4 * 75 pull 1) long, 2) last 25 fast, 3) last 50 fast, 4) fast on 1:20 4 * 50 kick on 1:00 4 * 25 14/10 on...

1000 flow with fins (at 200 of at least 3 strokes) 10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00 800 Pull with all the...

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