Saturday am

300 with fins - max 1/2 free on 5

4 * 75 pull descend on 1:20

300 Kick "-" on 6

4 * 75 swim descend on 1:10

300 Pull - every 4th 25 off on 5

4 * 75 kick descend on 1:30

300 IM on 6

4 * 75 Kick Sprint on 2:00

12*100

3 on FPP

3 on FPP + 20 3 on FPP + 5 3 on FPP + 40

50's choice 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...