Thurs night recovery

800 (150 S/50 K - no board) * 4 with fins max 2 rounds free

5 * thru

200 Swim on 3 +/- 15 150 Pull - slight build on 2:15 +/- 10 or 200 Swim with fins 5 kicks off each wall

100 Kick - work turns on 2:15 +/- 10

50 Drill to set up the next swim on 2:00 (ie puck on head to work on a still head in the 200 back)

25 Walk backs to foot touch @ 90%

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...