Sat morning 7:30-9 long and smooth to fast

6 * 300 on 5:30

1) 5 kicks off every wall

2) fast runs

3) PBL/P/Swim 4) 6 kicks per side with fins

5) 300 IM with fins - options apply

6) 300 IM kick

9 * 200 on 2:45. 3:00 or 3:15

1-3 descend

4-6 hold #2

7-9 ascend

5 * thru

25 sprint K on 1:00

50 Sprint S on 1:00

75 Sprint S on 1:00i

Recent Posts

5 * 200 - odd swim/even pull on 3:30 or 3:45 75 Back/25 Breast/50 Free/50 Breast 12X75 - 8 kicks off walls. 5 jumps alt bob &...

12x400 on 7:00 1)IM Flow fins 2)Breathe every 3/5/7/5 by 25 with paddles 3-6) descend 1 MIN EXTRA REST 7-9) best avg 10)backstroke with...

800 IM flow with fins - keep your hips up! 8 * 100 alternating 1) IM on 1:50 (8/10/1/6) 2) Kick on 2:10 50 fast/50 easy fast is descend...