Saturday the 14th

400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick

6x50 - 15-25-10 1:10 8x25 15-10 :45

3x100 on 2:00 dec to pace 400 1 min rest 300 race free on 10:00

2x100 on 2:00 - split 1 min rest 200 race on 8:00

1x100 on 2:00 work every turn 1 min rest 100 race Break of 5 min

Warmdown: PULLOUTS AND LONG BREASTSTROKE

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...