Sat March 22

300-400 Pull - maintain SC

300-400 Swim 3rd 25 of evey 100 kick no board descend

4 * 50 1) fast middle 25, 2) fast 1sr 15 and last 10

24 * 75 on 1:30

1 fast, 3 smooth

800-1000 Pull or S with paddles 100 Free/50 non free

800-1000 with fins 150 S/50 kick ascend

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