SPRINT Sat June 11

400 Free/Back by 100 fist/swim by 50

400 with fins 6 kicks per side if free or back, drill and swim if fly

300 (3 * 100 IM - each one gets faster

200 Swim - include (5 * 5 fast strokes)

100 fast with choice of equipment

8 * 25 sprint on 3:00

6 * 50 1-3) descend strong---->fast -->sprint

25's or 50's can use equipment

3 (8 * 25 sprint)

rd 1 on 30

rd 2 on :25 with fins

rd 3 on 30 - no free

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...