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

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...