Monday before Montreal

400 Fr/Bk by 100 fist/swim by 50

300 Pull - build

200 IM kick

4 * 15/10

15 * 100

4 on X +10

1 on X

3 on X + 5

1 on X

2 on X +15

2 on X

2 on X+ 15

5 * 100 Sprint - max 2 dif strokes or IM order

Warmdon 6 * 50 2 on 35, 2 on :45, 2 on 40

6 * 25 2 on :20, 2 on 30, 2 on :40

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...