Saturday morning

10 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build

600-800 Pull (paddles +/or snorkel optional)

4 * 50 build to full speed at 25 turn fast, sprint 15m with more and faster dolphin kicks than normal 4 * 50 repeat above with fins

4 * 200 on 3:10, 3:00, 2:50, 2:40 +/- 10s

100 easy

8 * 100 best average on 2:30

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...