Thur Mar 9

300 Free/Back by 50 and fist/bear claw regular by 100

300 IM kick (100/200)

200 Pull Stroke A 4 * 50 descend pull Stroke B

KBM 25's 30/25/20 - may drop a stroke

200 Choice

4 * (4*25, 1 * 50) on approx 2 min

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...