Tuesday am (pm if morning is not possible)

Double up double down - ideally Bk or Br

4 * 25 3 * 50 2 * 100

1 * 200

2 * 100

3 * 50

4 * 25 22 min to here

300

2 * 100 4 * 50 descend

Dives

Last 1/2 hour

3 times through speed circuit

25m done as 15m sprint with PB 30s 10m sprint kick to wall 25m reverse

2 * 25 1) sprint with fins, 2) 6 kicks per side

20 m sprint from dive walk back

50m long with paddles

streamline glide

sprint to wall

Recent Posts

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800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...