Testing, testing 1, 2, 3 on Apr 4

1/2 hr warm up. 1000-1600m

400-800 long @ loose

descending 3-4 * 50-75

Speed work 2-6 * 15-25m

Turns and dive

2-4 * 50 long and strong

10*100 test set Group A

w/up & warm down

10*100 test set Group B

25's for power and balance

Recent Posts

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)...

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