Thursday base work

300, 3 X 100, 3 X 50 descend

6 or 7 X 400 - go for it on 7 iff you are feeling better than you thought

5:40 to 4:40 or + 10 or +20 or + 30

8 * 50 build free into fast flip and fast stroke on :50

6 * 50 fast turns on 1:10

4 * 50 descend to 200 pace - 2 X push, 2 X dive

6 dives 1) dive, kicks and glide, 2 breakout

W/D

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...