Wed night Threshold

400 Free/Back by 100 fist/Swim by 50

300 Pull

4 * 75 kick descend

300 Swim

4 * 75 with knuckle paddles

300 IM kick (200&100)

4 * 75 ascend 4 seconds each repeat

3*8*50 on :45 each set gets faster, last set best average

3x3x200 /3:30 descend by set, last set best avg

20 * 25 Warmdown

1 on :20

2 on :30

1 on :25

1 on :35

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...