Mon Jan 8 pm

800 IM flow with fins - feel free to double up on one stroke and skip another

6 * 75 descend in groups of 2 on 1:30, 1:20, then 1:10

Fly/Bk/Br

Bk/Br/Fr

7 * 400 - could pull 1-4 & #6

1-3) descend on 5:15, 5:30, or 5:45

4 long + 15 (leave early and/or mix it up)

5 fast

6 long + 15 (leave early and/or mix it up

7 broken for 10s at 100

Non free

11*100

1-3 descend on 1:30, 1:40 or 1:50

4-8 hold #2

9-11 ascend

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...