Off to a quick start Mon Mar 28

400 with fins free/back by 100 fist/swim by 50 300 Pull with paddles Max 1/2 free

200 IM kick

EBSC 25's

6 * 50 1) 15-25-10, 2) 15-25-10

Choice swimming until 4:30

Sprint!!! Three times thru on approx 2 min

1st 2 rounds same stroke 50 20 25 35

200 choice

800 with fins - max 1/2 free 3 * 400 ascend

Recent Posts

600 with fins - 75 Choice/25 Br or Fly with underwater recovery or DA back 4 x 75 Pull descend 4 x 50 Kick descend 6 x build kick and...

400 Pull - every 4th 25 Fly or Breast 300 50 Swim/25 K - 25 K gets faster each time 4 * 100 IM 1) K/S, 2) Dr/S, 3) Swim/Kick 4) Swim...

400 Fr/Bk by 100 fist/swim by 50 10 x 100 on 1:50 Swim Kick up/down on 10s rest 4 x 5 and glide on :45 2 * build kick and sprint with...