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

15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...

36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...

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-...