Thur Sept 7th

400 Free/Back by 100 fist/swim by 50 on 8

3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2

4 * 50 1) 15/25/30, 2) 15/25/30

3 * 75 best average on 1:20

75 long on 2:00

3 * 50 best average on 1:10

50 long on 1:30

3 waves of rounds of 8 * 25 best average on :25, then 30 then 25 with fins

2 * 800

1) max 1/2 free - every 4th 25 kick in tight body position

2) PB's. snorkel optional

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...