Tue Dec 7 am

5 * 200 descend on 3:00 or 3:15

- awesome turns please 6 * 150 on 2:30 or 2:45

1) Fly/Bk/Br

2) Bk/Br/Fr

9 * 100 smooth with fins and paddles

2 on 1:25, 1 on 1:15 +/- 10

three or four times through

25 kick on :50 or 1:00

50 kick on same

75 kick on 1:40 or 1:50

100 kick on same

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...