Tues June 28 - last double!

300, 3 * 100, 3 * 50 descend

4 * 50 1) 15-25-10, 2) 15-25-10

6 * 25 1) build, 2) 15m sprint

6 * 75 sprint from blocks on 4:00

800 IM use fins except for Breast

200 fly - alternating K/S

200 Back alternating 3-2-1/S 200 breast 2K1P

200 free choice

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...