Fri March 28 am

Warmup

800m worth of sprinting

Max 400m at once

Min 50m at once

No IM

No swimming until Monday so swim fast, very fast.

Recent Posts

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05 1-6) K/S 7-9) S/K 5 * 200 on 3:30 (3rd 50...

9 * 100 with fins +/- 5 1) swim on 1:30 2) K/S on 1:40 3) K on 1:50 4 * 75 descend with paddles (no snorkel) on 1:30 from very slow to...

30 min warmup min 1200m, max 500 with fins, include some fast stuff at 4:00 4x50, 2x100, 1x200 or 1x200, 2x100, 4x50 rest as needed