Monday 3:30-5

4 * 400 choice swim descend fins optional for last 3

3 * 200 IM kick descend – long Fly & Breast, fast feet back and free

4 * 50 1) 15-25-10, 2) 15-25-10

300 Choice

3 * 50 sprint on approx. 3:00

300 Choice

100 sprint or broken 200

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...