Thursday pm

800 with fins K-6Kicks-Breast with dolphin kick-Swim

6 * clean entry - dolphin kicks off bottom 8 * 25 Fly or Breast or Kick on :40.

starting at 4:30

4 * 400 descend on 7

1-3) Pull maintain Stroke Count

4) Swim - looking for approx PB + 30

12 * 50 IM switch

- work strong in and strong and long out of walls on 1:10

4 * 100 Kick ascend - start at PB+10 add 2-4 seconds each repeat

200 Choice

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...