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Jan 51 min read
Sat Jan 6
6 * 100 with fins RA/LA/Kick drill/Swim Dive and 2*3 kicks, then 2*4 then 2*5 then 2*6 - faster tempo each time, 1 * back down 300 Pull...
47 views
Jan 51 min read
SPRINT!!
300 max 100 Free on 6:00 3 * 100 IM descend with fins 1) dolphin kick, 2) free kick, 3 choice on 2:30 3 * 50 descend on 1:30 3 * Vertical...
42 views
Jan 41 min read
Fri Jan 5th 8-9:30 am
300 Pull on 5:00 4 * 75 swim descend on 1:20 300 Kick on 6:00 - Chloe & Annie PBL with paddles 4 75 Pull descend on 1:20 300 Swim on...
45 views
Jan 41 min read
Jan 4th TPASC
3 * 800 IM flow with fins IM K/S by 25, 50 or 100 Choice of stroke(s) each 200 the same, each 200 gets faster Three times through 50...
33 views
Jan 31 min read
Training camp 2
800 S/Kick/Drill/S with fins or 600 S/K/P/S 300-400 Fr/Bk by 100 fist swim by 50 3 or 4 * 50 descend to 200 pace 4 * 25 15/10 30 min...
61 views
Jan 11 min read
Tuesday Jan 2, 2-4 pm TPASC
LCM!! 12*75 on 1:20 or 1:30 Swim easy max 66% free 3 jumps of bottom between repeats from bounces to explosive jumps 12*100 on 1:40, 1:50...
55 views
Dec 21, 20231 min read
Thur Dec 21
200 Choice on 4 32 * 25 Kick 4 on :35 rotating no board, 2 on 25 (Chloe and Annie Swim 4 IM order then 50 fast IM order for 4, choice for...
61 views
Dec 20, 20231 min read
Wed Dec 20th
800 IM with fins - find flow - doesn't have to be IM order ie - fly underwater recovery, Bk RA/LA/DA, Br one smooth big kick per pull, Fr...
26 views
Dec 18, 20231 min read
Tues Dec 19
200 Choice 6 * 50 descend 1-3 and 4-6 maintain SC 300 Pull 4 * 50 Kick descend - 20 min to here Sprint EBSC 25's 4 * 50 1) 15-25-10, 2)...
85 views
Dec 18, 20231 min read
Monday Dec 18
300 free 300 pull breathe 3-5-7 by 100 300 non free 300 kick descend 100’s 1-3 Stroke/IM 5x: 100 free or IM /1:30, 1:35 or 1:40 75 stroke...
54 views
Dec 13, 20231 min read
Turbo Thursday
300, 3*100 IM, 3*50 descend (15 min) 4 * 25 15/10 on 1:00 8 * 25 Fly or Fly Kick on :30 8 * 25 Bk K or Br Swim on :35 8 * 25 Bk K or Br...
70 views
Dec 11, 20231 min read
Tuesday Dec 12
800 Choice with fins (15 min 18*50 IM switch 1-3) KIck on 1:00 + 15s rest or all 3 on 3:15 4-6) Pull on :55 + 15s rest or all 3 on 3 7-9)...
76 views
Dec 7, 20231 min read
Thur Dec 7
KBM 6:30-7:30 Meet Warmup minimum 1500 - include 4 fast turns 2 fast 50's or 100 at 200 Pace QUEENS 6:00-7:30 400 Choice at 6:07 6 * 50...
84 views
Dec 6, 20231 min read
Wednesday Dec 6
KBM (3:30-4:30) 300 Pull 4 * 75 Kick descend 300 Swim 4 * 75 Pull descend (paddles?) 300 Kick (200 IM, 100 Choice build) 4 * 75 swim...
59 views
Dec 5, 20231 min read
Tuesday Dec 5
800 SKDrS with fins 4 * 200 on 4 - descend to PB+10-15s 4 * 25 15/10 4* 25 - Speed drills of your choice on 2:00 if you can finish by...
77 views
Dec 4, 20231 min read
Monday pm
400 build and maintain SC on 7:00 4 * 75 descend on 1:15 - use this to help set a time below 4 * 50 1) 15-25-10, 2) 15-25-10 Once through...
45 views
Dec 3, 20231 min read
Mon am
400 build and maintain SC on 7:00 4 * 75 descend on 1:15 4 * 50 1) 15-25-10, 2) 15-25-10 Three times thru, pace = 75 fpp 2 * 75, 1 * 50 3...
64 views
Dec 1, 20231 min read
Sat Dec 2
400 Free/Back by 100 fist/SWim by 50 300 Pull breathing every 3/5 when free - every 4th 25 Fly or Breast 200 Kick "-" 100 IM 9 * 50 1)...
58 views
Nov 30, 20231 min read
Friday morning circuits
8 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build 300 Pull every 4th 25 fly or breast 200 Kick - 3rd 50 sprint 3 * 50 descend to 200...
51 views
Nov 29, 20231 min read
Thursday Nov 30
300, 3 * 100 IM , 3 * 50 descend kick (14 min) 3 * 2 min vertical kick 1:00 rest 20s easy/10 sec fast easy = hands on chest/ fast =...
78 views
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