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

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...