Sep 5 HP/SP

12 * 75 on 1:30 or 100's on 1:40

1) fist/Drill/Swim

2) Scull/50 build

3) 75 Kick

600 Pull breathing every 5 if free

8 * 100 IM on 2 or 2:10

1) K/S

2) Dr/S

3) S/K

4) S

400 Social kick or 600 Pull (dif from above)

30 smooth 25's on :45 (how many different ways can you do a 25

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...