Tue March 7 pm

400 Free/Back by 100 fist/swim by 50

300 with paddles 100 Pull/100 Swim/100 PBL - very long

200 build kick

EBSC 25's

300 Choice

4 * 25 15/10

12 * 50 from a dive - all under 200 pace on 2:30

4 * 4*50 ascend

rd 1 swim rd 2 Pull

rd 3 Kick

rd 4 Swim

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...