Tues March 9

400 choice

4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long)

10 * 100 (pace plus faster time plus slowest time)

200 Choice

4 * 25 on 1:00 (15 sprint 10 long)

10 * 100 second wave

fast turns on 1:30 (5 in 15 out)

1 arm pull buoy low

warmdown

Recent Posts

800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...

OYO get ready for 6:15 40 * 100 16 on 1:50, 1:45 or ? 12 on 1:45, 1:40 or 8 on 1:40, 1:35 or 4 on 1:35, 1:30 or Choose your order Swim...

800 Every 4th 25 Kick no board at 3:28 32-40 * 100 12-16 on 1:50, 1:45, 1:40 or 1:35 8-12 on 1:45, 1:40, 1:35 or 1:30 8 on 1:40, 1:35,...