Sat Jan 11

OYO until 8:30

1hour to race 600m fast

6 * 100

3 * 200

or choose your own adventure - max 8 repeats

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...