once more - with passion!

5 * 400 descend on 7, 6:30, 6, 5:30, fast

12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15

1 on fpp

2 on fpp +15

2 on fpp

1 on fpp + 15

3 on fpp

10*100 on 1:45

up down swim/kick on 1:45 7.5s trigger

300, 200, 100 mix and match 3 stroke with Drill with fins, Swim & Pull

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...