Thursday Quality

400 Free/Back by 100 fist/Swim by 50 4 * 75 kick descend 3 * 100 Descend

200 (100 Pull/100 Drill with PB)

Main set - could also be done Kick for those that need to.

200 for time on 10:00 - 2 waves 2nd wave always 3 min behind? 2 * 100 on 6:00

6 * 50 on 4:00

8 * 100 Kick

1-3) descend 4-7) hold #2

8-10) ascend - ie #3 and #8 are fast

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...