Mon Jan 20th pm

First 1/2 hour - get through the 500&300 so you can take your time on the walkbacks

500 with fins done as: 25 RA/25 LA/50 Swim/25 Kick

300 Pull maintain SC

5 smooth walk backs - get up to speed then shut down

800 IM flow with fins

8 * 100 S/K up down on 15s rest (on 2:00) 200 PBL

3 rounds

200 Drill

4 * 50 descend

200 strong Rd 1 +1-1515, Rd 2 + 20-25, round 3 + 25-25

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...