Thur June 6 am

400, 4*100, 4*50 descend

8*25 easy speed from dive then swim back easy speed on 1:30

1-4) IM order, 5-8) choice

4 * 50 @ 200 pace

at 5:40

6 * 150-200 best average on 5,6,7,8,8,8

(you may mix it up)

(you must do at least 3 200's)

Warm down

Recent Posts

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...