Tues Nov 12

3 * 400 - each 400 gets stronger

1) 25 fist/75 Swim

2) Pull with paddles

3) Swim with fins

2 * 50 on 1:00 build to wall and 1m sprint

2 * 25 15/10

four times thru

3x25 on :40

2x50 on 1:00

1x75 on 2

extra 2:00 (and swim and easy 25) after 2nd round

round 3 * 4 the 50's and 75 are from a dive

all distances should be at the same pace 25=15s, 75 should be :45

Finish with

5x200 Kick 1-3 descend, 4&5 hold

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...