Monday Aerobic

800 Every 4th 25 Kick no board

at 3:28

32-40 * 100

12-16 on 1:50, 1:45, 1:40 or 1:35

8-12 on 1:45, 1:40, 1:35 or 1:30

8 on 1:40, 1:35, 1:30 or 1:25

4 on 1:35, 1:30, 1:25 or 1:20

Any order you like

free or back - 5 kicks off last wall

IM or IM order

Free, every 4th 25 Breast with double pullout Free - every 3rd 25 fly

Recent Posts

800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...

OYO get ready for 6:15 40 * 100 16 on 1:50, 1:45 or ? 12 on 1:45, 1:40 or 8 on 1:40, 1:35 or 4 on 1:35, 1:30 or Choose your order Swim...

Q 6-7:30 am - 45 min swim KBM 4-5:30 75-90 min 200 choice 8 * 25 choice on :35 1-4 long 5-8 descend - never a better time to build good...