Tues pm LT

1000m OYO - finish by 3:50

3 * 100 IM 8/10/1/6 dolphin kicks off walls

4 * 200 IM 1) K/S by 50 2) K/S by 25

3) S 4) S/K by 50

200 choice

6 * 50 on 3:00 - best average 1 * 75 on 3:00

then from a push

1 * 50 on 2:00

1 * 50 on 1:30 1 * 50 on 1:00 2 * 50 on :45

600 Pull long

every 4th 25 alternate between back and breast

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...