Recruit challenge

300,

2*100

3 * 50 descend

Triangles

100's on 2:02 - get back by the top. In the interest of time we will limit it to 20? repeats

Last 1/2 hour

4 times thru

100 build kick on 2:15

15s sprint kick on :45

50m sprint kick on 1

25 off on 1

200, 150, 100, 50 mix and match 4 strokes with S, Kick, Pull and S with fins

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...