Sat Nov 5

250-300 Pull on 5:00 1at and last 25 PBL

6 * 75 on 1:20 1st turn underwater, 2nd turn fast

4 * 50 on 1:00 1) build, 2) sprint 15m underwater off first turn

3 rounds of 1 * 100 on X 3 * 100 on X-5 2 * 100 on X

2 * 100 on X-10

3 * 100 on X

1 * 100 on SPRINT goal = X-15 or better

extra rest between rounds

X is approx 100 time + 30

Warmdown Swim with fins 10m off walls

Recent Posts

800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...

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800 Every 4th 25 Kick no board at 3:28 32-40 * 100 12-16 on 1:50, 1:45, 1:40 or 1:35 8-12 on 1:45, 1:40, 1:35 or 1:30 8 on 1:40, 1:35,...