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

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...