Tuesday Nov 29th

250-350 Pull on 5:00 (250 for those who are late or doing breast

6 * 50 1-3 descend on 2 on :40, 2 on 45, 2 on 50 +/-5

300 Fly Kick on 6:00

6 * 50 with 10m walls on 1:20

300 Choice Kick "-"

4 * 400 IM on 6, 6:30 or 7:00 finish as strong or stronger than you start

Adjust as needed

Team talk

twice thru

75 on 5:00 100 on 6:00

125 on 7:00

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...