Sat Jun 29

OYO or

300, 3*100, 3*50 descend (15 min)

Ella 1/2 the distance at 80-90% effort

Everyone else blast right from the get go

200 on 10:00

2 * 100 on 6:00

4 * 50 on 4:00

Stroke B or Kick

100 on 8:00

2 * 50 on 5:00

4 * 25 on 3:00

Recent Posts

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...