Thur Apr 16 pm

10 x 75 1) fist/drill/swim, 2) 25 Scull/50 Build

10 * 100

2 on fpp+15

2 on fpp +10

2 on fpp +5

2 on fpp +10

2 on fpp

6 x 8s vertical kick/22s tread

2 speed drills

150 Drill/Swim/Drill

2 speed drills

36 x 50 on 1:00 or 30 on 1:10 if 50 time is slower than 33

1-18) 2 fast, 1 easy

19-36 1 fast 2 easy

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...