Wed Apr 27 pm

400 Choice

3 * 100 IM (8/10/1/6 dolphin kicks

4 * 50 descend to faster than 200 pace with fins

4 * 25 15/10

200m worth of choice

25-75 on 1:00

50-150 on 2:00

75-200 on 3:00

50-150 on 2:00

25-75 on 1:00

easy 400

choice of sprint (or not) from blocks

12 * 50 on 50 and/or :55 - max 10 s rest

1) K/S 2) long

3) non free

4-6) choice

Recent Posts

8 * 100 50 Dr/50 Swim on 2:00 Rounds 1&2 no equipment Rounds 3&4 Pull Buoy Rounds 5&6 fins Rounds 7&8 Choice 10 min choice 150-200m...

400 Free/Bk by 100 fist/swim by 50 with fins or 300 Free/Back by 75 50 fist/25 swim 300 IM drop a stroke(s) min 100 Kick 6 x 75 on 1:30...

10 x 50 4 on 55 3 on 50 2 on 45 1 on 40 300 Pull with paddles - every 4th 25 Br 300 with paddles 50 Pull/25 S Bridges <--> Chutes...