Friday 3:30-5pm

10 * 75

1) fist/drill/Swim

2) scull/50 Build

three times thru

200 Board touch with paddles no straps on 3:30

or Back 12.5 meters kick off every wall

6 * 25 strong on :30

100 IM kick on 2:00 1&3) no board

100 at 400 Pace on 1:30

5 * 200 kick on 4:30

1-3 descend 4&5) hold

3 * 400 every 4th 25 Fly or Breast 1) Swim

2) Pull

3) with fins

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...