Thur June 23

200 choice on 4:00

30 * 25

4 on :35 3 on :30

2 on :25 1 on :20

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

4 rounds

300 Pull or Swim with snorkel on 4/4:30 or 5:00

200 IM on 3:15, 3:30 or 3:45 - options apply 100 Kick - gets faster each round on 2:00

4 * 350-400 1-3 descend #4 long on 5:00 or 5:15

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...