Thur Nov 4th

400 Free/Back by 100, fist/swim by 50 on 8:00

4 * 75 great turns on 1:20

200 IM Kick on 4:30

4 * 50 kick descend on 1:10

1/2 hour turn work and then put it into practice

Recent Posts

8 * 100 50 Dr/50 Swim on 2:00 Rounds 1&2 no equipment Rounds 3&4 Pull Buoy Rounds 5&6 fins Rounds 7&8 Choice 10 min choice 150-200m...

400 Free/Bk by 100 fist/swim by 50 with fins or 300 Free/Back by 75 50 fist/25 swim 300 IM drop a stroke(s) min 100 Kick 6 x 75 on 1:30...

10 x 50 4 on 55 3 on 50 2 on 45 1 on 40 300 Pull with paddles - every 4th 25 Br 300 with paddles 50 Pull/25 S Bridges <--> Chutes...