Saturday morning to finish off a strong week

300 Swim

4 * 75 Kick descend

300 Pull - every 4th 25 Br or Fly

4 * 75 Swim descend

300 Kick (200 IM + 100 IM)

4 * 75 Pull 30 min to here

75 sprint from blocks for time

125 choice

1 * 175

1 * 125 2 * 175

1 * 125

3 * 175

1 * 125

4 * 175

Pace time = 200 time plus 30

125's are recovery

175's are fast (goal = 200 time)

10 * 25 - 6 sprint dolphin kicks off wall then swim long

Recent Posts

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...