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Nov 7, 20231 min read
Wednesday swim
800 with fins "-" 600 with paddles (snorkels and PB opt'l) 400 IM - drill or Kick 1 stroke, swim 1 stroke fast - 30 minutes to here 5 *...
108 views
Nov 6, 20231 min read
Tues Nov 7
AM 300-350 with fins on 5:00 4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30 300 Pull - every 4th 25 fly or Breast on 5:00 4 * 75 Kick descend...
114 views
Nov 5, 20231 min read
Mon Nov 6
Partner warmup (15 min) 4 times thru (8 50's swim for each partner) Hollow rocks<--> fly Seated kicks <--) Back Squats <--> Breast Push...
98 views
Nov 4, 20231 min read
Sat Nov 4
Gentle Aerobic work 800 with fins - every 4th 50 something different 3 * (375 or 400 or 375/375/400) descend on 5:45 12 * 50 Kick 1-4...
63 views
Nov 1, 20231 min read
Thurs Nov 2
Morning practice 400 change equipment and reduce SC by 100 400 as above - dif stroke 300 IM K (200 + 100) 4 * 75 - first turn long, 2nd...
98 views
Oct 31, 20231 min read
You thought Halloween was scary!!! Nov 1
12 * 50 (descend by round) 1) Pull on 1:00 2) Drill with PB 1:10 3) Swim on 50 4) Drill on 1:00 400 Pull 3rd 100 PBL 200 KIck "-" 300...
91 views
Oct 31, 20231 min read
Tues pm
5 * 200 with fins on 3:30 If free or back 1) 6 kicks 2) RA 3) LA 4) 6 kicks 5) swim If Fly or breast choice - could be 150 or 175 4 * 50...
23 views
Oct 30, 20231 min read
Tues Oct 31
300 Swim 4 * 75 pull descend 6 * 50 K 1-3 descend the 4-6 descend - dif stroke 4 * 50 1)15-25-10 2) 15-25-10 25 min to here 2 * 150 on...
84 views
Oct 30, 20231 min read
Mon Oct 30
5-6 * 50 K no board/Swim (K= build and descend/Swim is always long 800 Swim/Kick/Drill/Swim with fins 6 * 25 build to 10m & flip, big to...
59 views
Oct 26, 20231 min read
Friday morning confusion
KBM HP 6-6:30 Shallow end warmup and then some turn work 6:30-6:40 relax, mobility, 6:40-7:00 Meet style warmup 7:00-7:30 fast swimming...
89 views
Oct 25, 20231 min read
Thur Oct 26 am
12 * 200 1) Swim on 3:30 2) Pull on 3:30 3) Kick on 4:00 4) Swim with fins on 3:00 5-8) repeat 1-4 with a slight build 9) Swim with the...
78 views
Oct 25, 20231 min read
Wednesday Oct 25 pm
300 Swim or Pull 4 * 75 1) Fly/Bk/Br, 2) Bk/Br/Fr on 1:30 4 * 50 on 1:00 1) 25/25/10, 2) 15/25/10 200 super smooth with fins. - 20 min to...
66 views
Oct 23, 20231 min read
Tues Oct 24
300, 2 * 100 IM, 4 * 75 descend on 1:20 4 * 25 15/10 20 min to here 16 * 50 on 1:30 First 10 50's are all the same stroke, last 6...
104 views
Oct 22, 20231 min read
Mon KBM swim 6:30-7:30 am
6 * 75 on 1:30 1) fist/Drill/Swim 2) 2 Scull/50 Build 2 * 800 IM with fins 1) K/Dr/Swim with dolphin K/Swim by 100 2) K/S by 50 (take off...
76 views
Oct 19, 20231 min read
Fri morning circuits
300, 3 * 100 IM, 4 * 50 1) 15-25-10, 2) 15-25-10 Circuits 1) Dives 2) In partners (Shallow end) Hollow rocks <--> 50 Fly <--> Walk outs...
64 views
Oct 19, 20231 min read
Thur Oct 19
300 Swim on 5:00 4 * 75 Pull descend on 1:30 300 Pull on 4:30 4 * 75 swim descend on 1:15 300 Kick done as 200 IM/100 IM on 6:00 4 * 75...
42 views
Oct 18, 20231 min read
Again with the Turbo Thursday (or not)
6 * 75 1) Back Kick/Breast Swim/Free on 1:30 2) Dolphin kick/Back Swim/BReat swim 4 * 50 swim with fins descend to 50 PB 4 * 20m sprint...
64 views
Oct 18, 20231 min read
Wed Oct 18th
Warmup 16x25 3 on :35/1 on :45 3 on :30/1 on :45 3 on :25/1 on :45 3 on :20/1 on :45 right into 200 Pull with paddles on 4 6 * 50 1-3...
96 views
Oct 17, 20231 min read
Tues Oct 17 - somewhat recovery
10 * 75 on 1:30 1) fist/Drill/Swim 2) scull/50 Build 8 * 250 IM wheel 25 Fly Kick/50 Back S/75 Br 2K1P/100 Free Swim 50 Fly Kick/75 Back...
52 views
Oct 16, 20231 min read
Tues Oct 17 am
400 free/Back by 100 fist/swim by 50 300 Pull 200 with paddles and fins 100K 5, 10, 15, 20m sprint by length 8 * 25 on 1:00 ( 6 fast V...
83 views
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