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Feb 31 min read
Saturday morning speed
2 * 400 choice 1 with fins, 1 without 300 Pull - decrease Stroke Count throughout 300 Swim - 75 Build to 80%/25 off 300 Kick - (200 IM +...
58 views
Feb 11 min read
Fri Feb 2nd
600 SKP 200 S(4 * 50 descend with fins). 15 min to here 3 * 50 kick descend on 1:10 3 * 50 pull descend on 1:00 3 * 50 S descend on :50....
60 views
Jan 311 min read
Thur Feb 1
400 Fr/Bk by 100 fist/Swim by 50 4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest 4 * 75 descend - 10m off all walls on 1:20 8 *...
89 views
Jan 311 min read
Wednesday pm 3:30-5/5:30
800 with fins max 1/2 free min 200m drill 2*thru 300 Pull breath 3-5 if free on 5:00 5 * 50 Kick 1-3 descend on 60 200 IM drill/Swim 3:45...
47 views
Jan 271 min read
Saturday am
300 with fins - max 1/2 free on 5 4 * 75 pull descend on 1:20 300 Kick "-" on 6 4 * 75 swim descend on 1:10 300 Pull - every 4th 25 off...
64 views
Jan 261 min read
Fri Jan 26
Evil Kick board with partner 50 Free - plank with shoulder taps 50 Breast <--> Squats 50 Back <---> Log rolls 50 Fly <---> Mountain...
85 views
Jan 241 min read
Thurs Jan 25
10*50 on 50 add a dolphin kick to 5 then reduce from 6-10 maintain similar stroke count 800 IM flow with fins - last 25 of each 200 is...
66 views
Jan 241 min read
Wednesday pm
500 Pull - breath every 3-5 if free 5/4 * 100 descend on 1:30 or 1:45 (count strokes on 1st and 4th 25 300 25 Dr/50 Build - max 2 dif...
65 views
Jan 231 min read
Tuesday Tolerance
800 SKPS - fins for up to 400m 4 * 50 descend on :45 (+5 for non free?) Vertical kicking (5 down/5 up/10 down/10 up/30s recovery) * 3 4 *...
68 views
Jan 221 min read
Tues Jan 23
400 with fins K/RA/LA/Swim by 25 300 Pull every 4th 25 off 200 IM kick 4 * 25 15/10 Three times thru all on :40 15m breakout on fast turn...
70 views
Jan 171 min read
Thursday Jan 17th 6:30 sleep in edition
Option 1 - for Q swimmers approx 1500 choice - stay loose Option 2 600 SKPS 4 * 50 descend to 200 Pace 3 * (breakout, fast turn, fast...
30 views
Jan 171 min read
Wed Jan 17
400 Dr/S/K/S by 50 6 * 50 Bk K/Br swim 6 * 50 build into sprint turn and fast 10m 4-6) with fins 4 * 100 IM on 1:45 – 1st 3 with fins...
39 views
Jan 151 min read
Tuesday Jan 16th
800 with fins - max 1/2 free swim, min 200 Kick 4*75 1) fist/Drill/Swim, 2) Scull/50 Build 4 * 25 15/10 Finish by 6:25 If returning...
84 views
Jan 151 min read
Mon Jan15
800 SKPS 4 * 50 descend to 200 Pace on 1:00 4 * 75 choice on 1:30 26 minutes to here 4 * 200 Descend - if free get down to something you...
46 views
Jan 121 min read
Sat Jan 12
3/400, 2 or 3 * 100 descend long turn, double turn, fast turn at 8:12 8 * 25 on 1:00 1) scull or eggbeater 2) underwater kick (of stroke...
65 views
Jan 111 min read
Fri Jan 12
200 Swim 4th 25 Fly or Br 200 Pull - 4th 25 Fly 200 Swim - 4th 25 Fly or Br 200 PBL - 4th 25 kick on PB 50's on 1:10 until 6:25 25 build...
77 views
Jan 101 min read
Thur Jan 11
8 * 50 descend SC &/or time - if you max out switch strokes 800 IM 100 Flw/4 * 25 descend Choose Station 1 20 min EMOM 15s sprint kick...
77 views
Jan 101 min read
Wed Jan 10th
300 Swim on 5 4 * 75 kick descend on 1:30 300 Pull on 5 4 * 75 swim descend on 1:20 300 Kick (200 IM + 100 Choice) on 6:00 4 * 75 Pull...
70 views
Jan 91 min read
Tues Jan 9th
400 on 7 4*100 Dr/S/K/S by 25 EBSC 25's 4 * 25 15/10 36 * 50 on 1:00 1-18) 2 fast, 1 easy 19-36) 1 fast, 2 easy 6 * 100 on 2:00 75 build...
55 views
Jan 71 min read
Mon Jan 8 pm
800 IM flow with fins - feel free to double up on one stroke and skip another 6 * 75 descend in groups of 2 on 1:30, 1:20, then 1:10...
100 views
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