Wed March 26 pm

400 Free/Back by 100 fist/Swim by 50

3 * 100 IM

1) K/S

2) S/K

3) Swim

6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast

22 min to here - if you have a preferred warmup then by all means

12 * 50 drill

4 with fins on 50

4 with PB on 1:00

4 no equipment on 1:00

4 * 50 descend

10 x 100 Test set round 1

10 min warmup warm down

10 x 100 Test set round 2

15s sprint kick on 1:00 - how far can you go

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...