Thur Oct 24

Warmup OYO to be ready at 6:30 to sprint 6 * 100 in an hour - from the blocks for time

minimum 200 warmdown between (personally I would do 1-100, 1-50, 2-25's adding more 25s as the set moves on

all one stroke or

100 Fly, 100 Back, 100 IM, 100 Br, 100 Free, 100 IM

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...