Thursday pm

3 * 400 descend on 7:00

3 * 200 100-150 Kick on 4:00 - get gets faster each time

3 * 100 IM (8/10/1/6 Kicks off each wall)

4 * 50 1) 15-25-10, 2) 15-25-10

6 * (75 Pull with paddles + 2 * 25 easy speed) on 2:30 - max 3 rounds free

4 * 100 IM on 2:30 1&2) RA, 3 & 4) LA, 5) swim

6 * (Fins swim building K + 2 * 25 sprint kick no board) on 2:30)

Recent Posts

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...