Tuesday morning

400, 4 * 100 IM (8/10/1/6) , 4 * 50 descend

8 * 25 kick with fins underwater on :40

200 Pull long (paddles optional) - no straps

4 * 20m sprint from dive on 1:10

200 smooth kick

4 * 25 walkbacks

400 SKPS

6 * 75 sprint on 3:00 (swim back dif stroke)

800 Choice

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...