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

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...