Mon July 8

800 SKDrS with fins

9 * 100 descend 2, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25, 120

8 * 200 3 on fpp +15, 1 on fpp - every 4th 25 flip into Fly

24 * 25

3 fly or Breast - smooth - choice of pace time

1 choice

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...