Friday off the blocks

3 * 50 on 55

150-200 pull on 3:30

3 * 50 kick descend on 1:05

100 descend swim

Circuit 1 - Dives

Circuit 2 (6 times through on 2.5 min Triangle into 5s dolphin kick 10s off - 10s vertical kicking

15s off - 15s vertical kicking

Circuit 3

20 * 25 fly or breast on 45 - in deep three lanes

Circuit 4?? - depends on numbers

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...