Friday afternoon

300, 3 * 100 IM, 4 * 50 descend

10 * triangle - 6 kicks, at 10s descending sprint to far wall

return 1) underwater kick decsend,

2) 15m kick/10m sprint mesh arms into kick or Breast descend and maintain SC

6 *

100 Build pull over 75-then drop PB & sprint swim on 1:45

25 high turnover on :30 75 long pull on 1:30

500

400

300

200

mix and match with Dr, P, K, swim

all 4 strokes

Recent Posts

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...