Saturday Mar 11

400 6 kicks per side with fins 3 * 100 IM 8/10/1/6 kicks off walls

300 Pull every 4th 25 breast 200 Kick 4 * 50 descend 4 * 25 15/10

4 fast things (speed drills. or turns, or dives or 25's

200 Long

6 * 50 Sprint for time on 6:00

all the same stroke or 3 of stroke A, 3 of stroke B

Recent Posts

400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...