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

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...

10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...