Tuesday at noon

Helena and Chloe first part of last nights workout then join in

Ryan and Ella

24 * 25 on :30 - max 2 free in a row

four times thru rd 1&3 2 fast, 2 long, rd 2&4 2 long, 2 fast

6 * 50 PB, chutes and paddles

4 * 50 S

2 * 50 fins

2 * 50 fins and paddles

3 * 400 ascend by 8s with fins on :20-30s rest

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...