Wed May 1

400 Free back by 100 fist/swim by 50 - with fins

300 Pull 1st 200 with knuckle paddles

3 * 100 IM - 1) with dolphin kick, 2) with flutter kick, 3) reg kick

4 * 25 5 kicks and glide (rotate Front/Side/Back/Side)

4 * 300 pull descend 1-3 on 4:30 or 4:45 or 5:00 - maintain SC, 15s rest on first

8 * 10s off/10s on vertical dolphin kick

shooters

8 * 50 sprint on 4:00

4 * 200 kick descend on 4:00 (175/175/200?)

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...