Monday night

800 with fins done as: 8 * 25 rotating kick no board

50 Dog paddle, Br with dolphin kick/DA BAck or Fly underwater recovery 25 build

400 Pull - every 4th 25 fly or BR

300 Kick (200 IM/100IM

4 * 50 descend

4 * 25 15/10

Handicap 200

7 or 6 * 200 2 on X +20, 2 or 3 on X + 10, 2 on X

(X = 200 time + 30

600-800 Different stroke with Paddles, alternate paddles & fins every 2nd quarter

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...