Mon June 24

400 warmup OYO on 10:00

3 * 700-800 descend on 12

Looking for 30-50 seconds rest - could pull #1,

if you mix it up do so consistently

18*100

5 best average on 1:25 - 1:40 approx 10-15s rest

1 easy kick on 2:15

4 best average

1 easy kick on 2:15

3 best average

1 easy kick on 2:15

2 best average

1 easy kick on 2:15

1 best average

Ella alternate 100 smooth, 75 strong, 50 sprint, 2 * 25

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...