Thurs Sept 14

Quick chat

300

3 * 100

3 * 50 descend

4 * 25 (15 sprint/25 long)

OYO until 6:40

2 waves of 10 * 100 Score = Pace time + fastest repeat + slowest repeat

Warmdown

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...