Wed Feb 19th

400 choice

300 as 200IM/100IM

4x50 Dec to p200 1:00

4x25 -15/10 1:00

Review turns

16x50 3smooth/1fast 1:00 - 2 min-

12x50 2 smooth/1fast 1:15 - 2 min-

8x50 1 smooth/1fast 1:30 - 2 min -

4x50 all fast with equipment 1:45

800 IM flow

Recent Posts

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...