Tues Nov 23 am

3-400 with fins 6 dolphin kicks off all walls - finish by 6:06 14 * 50 on 1:10

1-2) kick descend 3-5) Swim descend to 90% effort

6 & 7) fast with fins and paddles 6 times times thru

3 * 50 long on 1:00 1 * 75 sprint on 1:00

6 * 200 on 4:00 100 build Swim/50 sprint Kick on 2:30 or 2:45

2 * 25 sprint swim on :30 or :35

800 with paddles and fins 1st 25 of every 100 strong kick no board

Recent Posts

400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...

400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...