Friday June 23

600 SKPS 600 K/Dr/S/DR with fins

4 * 50 descend to P200

4 * 25 15/10

4 * 200 Free descend on 2:45, 3 or 3:15

6 * 25 sprint underwater breakout then swim long on 1:15

3 * 200 Stroke descend on 3, 3:15 or 3:30

6 * 25 speed drills on 1:30

4 * 200 IM

1) K/S

2) S/K

3) Swim

4) Work turns

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...