Sat Nov 13th - the day before

600 with fins - 10 off every wall

300 Pull - breathe every 3 300 IM KIck (200/100) 300 IM with fins 150 Pull breathe every 5 150 K - each 50 gets faster

Sprint from block 3 or 4 times

1-3 * 50 at 200 Pace - 1.5s

1-3 * 25 sprint

12 * 50 WD 1 on :40, 2 on :55

2 on :45, 2 on :55 3 on :50, 2 on :55

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...