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17 hours ago1 min read
Camp Day 1 Dec 27 3:30-5 Markham
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 &...
10 views
Dec 171 min read
Wed Dec 18
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...
62 views
Dec 161 min read
Tuesday Dec 18
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...
84 views
Dec 161 min read
Mon Dec 16
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...
67 views
Dec 111 min read
Thursday Dec 12
800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
75 views
Dec 111 min read
Wednesday Dec 11
600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
55 views
Dec 111 min read
Tuesday Dec 10
1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
19 views
Dec 61 min read
Sat Dec 7th
10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
71 views
Dec 51 min read
Fri Dec 6th
Warmup - done by 6:20 12X75 on 1:25 (25/50 or 50/25) 1) Fly Kick/Back S 2) Back Swim/BR 2K1P 3) Breast Scull/Free 6 Kick 4)...
71 views
Dec 41 min read
Thurs Dec 5
10 * 100 with fins alternate Swim on 1:30 and K/S on 1:40 5 * 200 1-3 descend, 4 long - extra 30 and 5) fast A/ descend Pull - paddles...
72 views
Dec 41 min read
Wed Dec 4
800 with fins 200 free/100 Back K-S/100 Br (1K per stroke) or Fly (K-S) 2 X (3 X 50 descend) on 1:00 rd 1 free, rd 2 non free 8 * 15...
60 views
Dec 21 min read
Tues Dec 3
400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...
103 views
Dec 21 min read
Mon Dec 2 pm
300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...
95 views
Dec 11 min read
Mon Dec 2 am
400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...
103 views
Nov 281 min read
Fri Nov 29
400 Maintain Stroke count and dolphin kicks off walls 300 Dif stroke maintain stroke count and kicks off all 400 with fins every 4th 25...
97 views
Nov 271 min read
Thur Nov 28
800 SKPS 6 * 75 on 1:30 1) underwater turn - fast turn 2) double turn - fast turn 3) fast turn - long turn 4 * 25 15/10 4 * 50 descend 10...
105 views
Nov 271 min read
Wed Nov 27
600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch 400 with fins - every 4th 25 open trn and underwater dolphin kick 4 * 200...
68 views
Nov 251 min read
Tuesday Nov 26
400 with fins done as 75 swim/25 kick 50 swim/50 kick 25 swim/75 kick 100 swim 8 * 75 on 1:20 25 fly/50 back kick 50 back build/25 Breast...
106 views
Nov 251 min read
Mon Nov 15
4 * 400 (28 minutes) 1) swim with fins every 4th 25 Kick (Kick gets faster each time) 2) Pull - every 4th Breast or fly 3) IM K/S/2K1P or...
71 views
Nov 191 min read
Tue Nov 19
300 Pull 4 * 75 Swim descend 300 Kick "-" 4 * 75 Pull descend log rolls - but for our purposes - just roll side to side many dive...
153 views
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