Tuesday am

300 Choice on 5:30

4 * 75 K descend on 1:30

300 Pull on 5:00

4 * 75 swim descend on 1:00, 1:05 or 1:10 (10s rest or less on #1)

4 descending turns

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

200 Choice

8 * 50 sprint - choice but all the same

1-2) on 2:00, 3-5) on 3:00, 6-8) on 4:00

Power 1/2 hour

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...