Tuesday at APAC 4-5 pm

800 with fins RA/LA/Drill/Swim - not all free

4 * 75 descend to 200 pace on 1:30

4 * 50 descend (#3 at 200 pace

4 * 25 15/10

Broken 200 (10s at 50)

800 Choice

but

max 200 K

max 200 with fins

max 200 Pull

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...