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

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...