Tuesday am

300 Choice on 5:30

4 * 75 K descend on 1:30

300 Pull on 5:00

4 * 75 swim descend on 1:00, 1:05 or 1:10 (10s rest or less on #1)

4 descending turns

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

200 Choice

8 * 50 sprint - choice but all the same

1-2) on 2:00, 3-5) on 3:00, 6-8) on 4:00

Power 1/2 hour

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...