Tues morning

800 SKPS

4 * thru

100 on 2:00 - last wall fast into 15m underwater

25 underwater sprint kick on 1:00

2 * 15m sprint from 5m out into a turn/float to flags

40 *50

1-16) every 4th one fast Kick or Breast or Fly on :50

17-28) every 3rd one fast Kick or Breast or Fly on :60

29-36) every 2nd one fast Kick or Breast or Fly on 1:10

37-40) all fast Kick or Breast or Fly on 1:20

Recent Posts

400 Swim 300 Pull 3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick 6 x 50 odds = drill, evens = descend to faster than 200...

400 Flow with fins 3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes 2 min 5s vertical kick/5 s scull with crossed legs/20...

first 1/2 hour 800 done as: 100 Pull/50 kick/50 Swim - each 200 gets stronger 800 with fins done as: 25 RA/25 LA/50 Kick no board/100...