Tues June 28 - last double!

300, 3 * 100, 3 * 50 descend

4 * 50 1) 15-25-10, 2) 15-25-10

6 * 25 1) build, 2) 15m sprint

6 * 75 sprint from blocks on 4:00

800 IM use fins except for Breast

200 fly - alternating K/S

200 Back alternating 3-2-1/S 200 breast 2K1P

200 free choice

Recent Posts

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...

400 Pull breath every 3/5 300 Kick 200 IM/100 choice 200 IM 50 K on PB/100 Bk-Br Pull/Fr swim build 3 * 100 IM 8/10/1/6 kicks 2 * 50...