Tues Sept 26 am

800 SKPS

300 Strong on 5:30

6 * 50 1 fast, 5 long on :50 300 Include 250 Strong

6 * 50 1 fast 2 easy on 1:00

300 Include 200 Strong on 5:30

6 * 50 2 fast, 1 easy, 1 fast 2 easy on 1:10

300 Include 150 strong on 5:30

6 * 50 2 fast, 1 easy on 1:20

300 include 100 strong on 5:30

6 * 50 3 fast, 1 easy, 2 fast on 1:30

300 include 50 strong on 5:30

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...