Thur Jan 2 pm

600 with fins

free 200 breath every 3/5, 100 6 kicks

back 200 with 8 dolphin kicks, 100 kicks

3 * 100 descend to PB + 5-7s

4 * 50 1) 15-25-10, 2) 15-25-10

on 3 min sprint unless otherwise noted dive when at deep end

1 * 25 walk back

3 * 50 .5 to 1s drops

2 * 75

2 * 50

1 * 75

1 * 25

2 * 50

1 * 25

2 * 75

10 * 50 w/ fins

4 on :45, 3 on :50, 2 on :55, 1 on 1:00

10 * 50 no fins - dif stroke +5

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...