Tues Dec 19 speed

300 Choice on 6:00 6 * 50 on :55 1-3 descend, 4-6 descend from faster start

3 * 100 on 1:40 with fins last wall come off with 20m underwater

3 * 100 on 2:00 last wall sprint 15m underwater

6 * 25 smooth fly on :30

8 * 25 walk backs on 2:00 1-3 descend then hold - all the same stroke

200 smooth 4 * 50 1-4 descend - 1 second drops on 2:00

200 smooth

1 * 100 sprint

200 smooth 2 * 75 sprint on 4:00

Recent Posts

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...