Wed June 29

300 50 Drill/25 swim 4 * 75 kick descend

800 Pull or swim

200 Breathing every 5 if free

200 with snorkel if free, K/S if back, 2K1P if breast, drill if fly 200 build (if breast or fly - 25 stroke/25 off/50 stroke/25 off/25 stroke

30s 200 strong - if breast or fly - as above

2 * 800m relays

if 3 50's IM order

if 4 50 Fly/50 back/100 Breast Free....

500/400/300/200

mix and match equipment and stroke

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...