Thursday June 2

400 Choice

3 * Vertical kick 5-5-10-10-15-15

4 * 1 dive, 1 turn (descnding)

4 * 50 descend on fpp + 5 4 * 50 descned on fpp or dif stroke on fpp + 5

Max 100 sprint - min 25m, max 4 reps

WD with 12 * 50 on 50 +/- 5

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...