Thursday pm

800 with fins K-6Kicks-Breast with dolphin kick-Swim

6 * clean entry - dolphin kicks off bottom 8 * 25 Fly or Breast or Kick on :40.

starting at 4:30

4 * 400 descend on 7

1-3) Pull maintain Stroke Count

4) Swim - looking for approx PB + 30

12 * 50 IM switch

- work strong in and strong and long out of walls on 1:10

4 * 100 Kick ascend - start at PB+10 add 2-4 seconds each repeat

200 Choice

Recent Posts

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...