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

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...