Fri Jan 10 pm

800 SKPS

Pool activation until 3:30 - speed drills

8 min

4x8x25 all out on :50 (2 min between rounds

1st round Kick

2nd round Pull

3rd round Swim

4th round swim with fins

600 IMish flow with fins

8 * 50 on 1:15 1) easy

2) fast. - add up under 200 time

Recent Posts

600-800 Choice 3 * 200 kick descend on 4:30 10 * 75 on 1:10 - start by 7:00 1-2) Pull gets faster each time 3-4) Long swim 8 * 25 on 1:00...

800 75free/25 IMO with fins 4x200 pull Dec 3:30 5x200 kick on 5 1-4) Dec to fast #5 blast with fins 8x200 15-30sr 1-2) 150 free...

300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...