Fri pm

800 with fins (200 Choice flow/200 6 kicks Back/200 choice Flow/200 6 kicks Free)

600 Pull and paddles - open turns low stroke count

400 IM S/Dr/S/K by 25

4*50 descend

3 waves of 3 times 8 * 25

Rd 1 on :25 Rd 2 on :25 with fins

Rd 3 on :30

'12 * 100 kick/S on 1:45

first repeat if you get 10s rest then 75S/25 kick then increase kick when you still get 10s or decrease if you dont'

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...