15×100 Alt between Swim, Kick, Swim, Pull


2-4 Rounds

200 Swim

4×50 Decend (Pick own sendoff)

100 easy


400 Swim Down

Week 7

600 Free swim 200 Kick 200 Medley 3-5 Rounds 3x100 Free Desc 1-3 4x50 @ under half fastest 100 time…
OPEN

Week 6

300 Swim, 200 pull, 100 Kick 400 Fast for time 10x100 @ 1/4 of above 400 time or faster. (1.40,…
OPEN

Week 4

300 Swim, 200 Kick, 100 Swim, 300 Pull 40x50 1-10 Free on 1.00,1.10,1.15 11-20 Free 10 Secs faster send off…
OPEN

Week 3

4x(10x50) #1 Free, #2 Other Stroke, #3 Free, #4 Alt Free and fly 2x500 Swim with Padds 8-10 100s alt…
OPEN

Week 2

4 Rounds 300 Free 200 Kick with Fins 100 IM order 600 Swim with Padds and Fins, long smooth strokes…
OPEN

Week 1

4 Rounds 300 Free 2x125 Build Speed 4x75 Kick with Fins 50 MAX swim 90 Secs Rest
OPEN
Language »