Monday Nov 13

10 * 25 or :40

1) 5 press ups/ 5 underwater kicks/5 strokes fly - Kick underwater to finish

2) 6 kicks on wall. 6 undewater kicks 3 strokes fly/6 back/underwater br kicks

6 * 300 Pull descend on 4:20, 4:30 or 4:50

5 * 200 kick 1-3 descend 4 & 5 hold on 3:45, 4 or 4:15

4 * 400 Swim on 5, 5 :15 or 5:30

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...