Wed June 1

2 * 400

1) with snorkel

2) build with snorkel and fins

9 * 50

1-4) descend on 50

5-7) descend on 1:00 to something faster

8-9) descned on 1:10 to something faster

20 * 75 on 1:30

1) fast with equipment

2-4) smooth (no equipment in 3 & 4

extra 30s after #4

400, 300, 200, 100

mix and match all 4 strokes

with Pull, K Swim and Drill

WD 2 * 150

1) Fins 50 Swim/50 Kick/50 Swim

2) Pull Bk/br/fr by 25

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...