Monthly Archives: August 2023

300 warm-up 8×50 as 25 scull/drill choice @ 20-30s rest 4×75 as RAP/LAP/Glide by 25 @ 1:30 Pre-set (deep end): 25m easy to the deep end 8x(20s vertical kick/40 second tread) *Vertical kick can be flutter or dolphin kick, hands … Continue reading →

200 warm-up 4×50 as 1 drill/1swim @ 20s rest 4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s 4×100 swim as 75 smooth/25 fast @ 1:45/2:00 Main: 400 free negative split @ 7:00/8:00 8×50 as … Continue reading →