Friday Nov 11

300 Swim 3 * 100 descend (3rd 25 always strong Kick no board)

200 Pull 4 * 50 descend

4 * 25 15/10 from blocks at deep end

6 * 100 descend and "-"split

1 * 75 on 10:00 (200 drills for length active rest( 2 * 75 on 5:00 (100 drills for length active rest 3 * 75 on 3:00 4 * 75 on 2:00

5 * 75 or 50 on 1:00

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...