Thursday night

400

3 * 100 IM 3 * 50 descend

4 * 25 15/10

2 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00

800 with fins K/S/Dr/S by 50

2 * 75 on 3 3 * 50 on 2:30 2 * 25 on 2:00

5 * 100 ascend PB +10. + 15, + 20 + 25 + 30

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...