One hour Wednesday

400 FRIM 300 Pull 4th 25’s are strong PBL, RA, LA 8 * sprint K 15, 20, 25, 30s on 1:00

200 long pull with paddles

8 * 25 sprint swim on :30

5 breakouts

8 * 25 sprint swim on :40

800-1200 choice 1st 25 of every 100 fast flip into a 25 + turn fast then maintain stroke count for 75

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...