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

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...