Tues Nov 30th am

400 FrIM

2 * 300 1) breath every 5 if free, 2) 4 dolphin kicks off walls

3 * 200 3rd 50 is fast KnoB and descending 4 * 100 descend to 400 pace

4 * 50 1) 15-25-10, 2) 15-25-10

10 * 75 best average

1:00, 1:30

1:00, 2:00

1:00, 2:30

1:00, 2:00

1:00, 1:30

10 * 50 underwater 1/2 way - fins if needed

6 * 150 with fins and paddles

1) slight build

2) exaggerate length

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...