Thur Dec 22

300 6 kicks/swim long/build on 5:00

4 * 25 Fly on :35

200 pull with paddles build without losing more than 2 stroke on 3:40

4 * 25 Fly decsend on :30

100 IM on 1:30

4 * 25 choice on :25

18 min to here

3 * 400 descend on 5, 5:30 or 6

4 * 100 smooth on 2:00 holding the 400 Pace you just did

8 * 75 Pull on 1:15 or 1:30

1) 25 bk/50 Br

2) 50 Bk/25 Breast or

Br/Fr

Recent Posts

400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...