Thursday am

Warmup

400 on 7

4 * 100 IM on 1:45

8 * 50 K or Fly or Br on 45

3 stations

1) 4 lanes starts and turning wall technique - 1st round back

2) Shallow end 24 * 15/10 on :45

3) Deep 4 lanes (3 * 50, 1 * 75 on 1:00) * 4 with paddles and possible chutes

Recent Posts

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800 IM flow with fins (14 min) 10 x 100 Kick 1-4 descend on FPP + 15 5-7 hold on FPP + 10 8-9 on FPP + 5 10) fast or 3 x 500 descend...