Saturday Oct 7

200 Choice

4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed)

50's on 1:01 - always back by the top to avoid elimination

9 * 100 Kick

3 on X +15

3 on X + 5

3 on X

5 * through

Everything on 1:30

Build choice into the last 25

Last 25 is always sprint

Rd 1 last 25 Fly

Rd 2 last 25 Back

Rd 3 last 25 Breast

Rd 4 last 25 Free

Rd 5 last 25 Kick

Recent Posts

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...