Tues July 2 noon-1:30 pm

600 Flow with fins

300 Pull "-"

200 Kick - each 50 gets faster

4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here

12 min OYO

3 * 50 sprint (Ella 25, 50, 25 or 50) just under 1 hr to here

400 Fr/Bk by 100 fist/Swim by 50

4 * 25 easy speed

300 Drill with fins

2 * 25 easy speed

300 Pull - 50 Regular/RA-LA/50 Regular/50 PB Low/100 super long

2 * 25 easy speed

200 Choice

2 * 25 easy speed

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...