Friday Oct 13th

400 with fins DRill/50 build swim into 25 Kick (kick gets faster each time)

300 KIck done as 200 IM/100 IM

200 build pull breathing every 3/5 by 25

100 IM - work turns

20 min circuits

a/ dives

b/ power

c/ 50's with 12.5 underwater off walls in shallow end

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...