Tues Jan 9th

400 on 7

4*100 Dr/S/K/S by 25

EBSC 25's

4 * 25 15/10

36 * 50 on 1:00

1-18) 2 fast, 1 easy

19-36) 1 fast, 2 easy

6 * 100 on 2:00

75 build into sprint underwater kick/ swim long

6 * 100 IM on 2:00

fly S/Back Kick/Br 2K1P/Free LADP-->6 kicks

200 PBL

Recent Posts

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...