Yesterday (Monday) generic first hour

400 Swim 300 Pull 200 Kick 100 IM 400 Pull “-“ 300 IM Kick (200 IM plus fast 100IM) 200 IM 4 * 25 15/10

400 Kick for time 300 IM drop a stroke 200 PBL (paddles) 4 * 25 speed drills

Recent Posts

400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...

300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...

10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...