Thur Oct 19

300 Swim on 5:00

4 * 75 Pull descend on 1:30

300 Pull on 4:30

4 * 75 swim descend on 1:15

300 Kick done as 200 IM/100 IM on 6:00

4 * 75 Pull descend - paddles optional on 1:15

4 * thru all Kick

100 on 2:00 finish strong

75 on 2:00 fast, last 50 faster

50 on 1:30 Sprint

3 * 25 Blast streamline kick off walls on 1:00 - if tempo or speed drops then swim easy

1000 Swim or Pull choice of equipment

Recent Posts

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...