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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
Oct 16, 20231 min read
Mon Oct 16
800 IM with fins Fly=K Bk= 6Kicks/Swim Br = swim with a dolphin kick Fr = build swim 3 * 50 descend 4 * 25 15/10 3 * 400 descend on 5:20,...
48 views
Oct 13, 20231 min read
Saturday the 14th
400 free fins smooth focus on entering shoulder width 300 IM 50k/25s 200 build kick 6x50 - 15-25-10 1:10 8x25 15-10 :45 3x100 on 2:00 dec...
39 views
Oct 12, 20231 min read
Friday Oct 13th
400 with fins DRill/50 build swim into 25 Kick (kick gets faster each time) 300 KIck done as 200 IM/100 IM 200 build pull breathing every...
51 views
Oct 11, 20231 min read
Thur Threshold - Oct 12
16 * 50 4 swim with fins on :50 4 swim on :55 4 pull on 1:00 4 kick on 1:05 3 * 50 fast pull with paddles on 1:00 200 kick smooth descend...
49 views
Oct 9, 20231 min read
Tue Oct 10th
Morning 800 SKDrS with fins 4 * 50 1) 15-25-10 2) 15-25-10 4 * 25 15/10 2 * 150 for "practice" 6 * 150 on (#2 approx 10s under pace?)...
105 views
Oct 6, 20231 min read
Saturday Oct 7
200 Choice 4 * 25 done as 15 fast/10 long with a small descend on the 15m fast (93, 95, 97, 100 % speed) 50's on 1:01 - always back by...
57 views
Oct 5, 20231 min read
Friday off the blocks
3 * 50 on 55 150-200 pull on 3:30 3 * 50 kick descend on 1:05 100 descend swim Circuit 1 - Dives Circuit 2 (6 times through on 2.5 min...
78 views
Oct 4, 20231 min read
Turbo Thursday
300, 3 * 100 IM, 3 * 50 descend to 200 pace 6 breakouts - 2 stroke cycles - do not exaggerate underwater work 2 push 2 dive from side 2...
80 views
Oct 4, 20231 min read
Wed Oct 4th
600 s/k/p/s by 150 300 IM dr/knob/a 4x50 15/25/10 4x25 kick build 3x200 free 2:40/2:50/3:00 descend 200 IM or stroke 3:00/3:10/3:20...
129 views
Oct 2, 20231 min read
Tues Oct 3
AM 300, 3 * 100, 3 * 50 descend 4 * 25 on 1:00 15m sprint/10m long 5 * 200 4 descend on 3:50 extra 40s then fast #5 on 4:00 - all swim if...
116 views
Oct 2, 20231 min read
Mon Oct 2 pm
800 Swim with fins 1st 25 of every 100 12m underwater last 25 of every 100 Fly or Breast with dolphin kick 4 * 200 Kick on 4:10 1) smooth...
58 views
Oct 2, 20231 min read
Mon Oct 2 am
300 choice swim 200 choice kick descend 50’s 1-4 100 IM Your choice of: Stroke: 4x: 250 Fr /5:00 200 Fr/stroke d1-4 /3:30 or 3:45 150...
19 views
Sep 29, 20231 min read
Sat Sept 30th
4 * 200 IM - finish and ready to start next set by 8:20 1) K/S by 50 2) Dr/S by 50 3) S/K 4) Swim If not done yesterday twice through on...
118 views
Sep 29, 20231 min read
Friday Sep 29
6 * 100 IM on 2:05 for # 1 then drop 5 sec each 1 1) dr 2) K/S 3) S/K 4) swim with dolphin kick throughout 5) swim with flutter kick...
38 views
Sep 27, 20231 min read
Thurs am
200 Long Pull or Swim 4 * 50 Kick descend 200 Swim with build kick 4 * 50 S descend 4 * 25 15/10. 20 min to here 36 * 50 on 1:00 or 30...
101 views
Sep 27, 20231 min read
Wed pm
400 free back by 100 (fist/s by 50) 300 IM dr/knob/s 200 neg split 100 build kick 4x50 - 15/25/10 on 1:00 12x150 free (some JP do 125’s)...
93 views
Sep 25, 20231 min read
Tues Sept 26 am
800 SKPS 300 Strong on 5:30 6 * 50 1 fast, 5 long on :50 300 Include 250 Strong 6 * 50 1 fast 2 easy on 1:00 300 Include 200 Strong on...
90 views
Sep 25, 20231 min read
Mon Sept 25
400 Fr/Bk by 100, Drill/Swim by 50 2 * 300 Pull - breathing every 3 (including walls) #2 - faster 3 * 200 kick descend on 4:00 or 4:15...
40 views
Sep 22, 20231 min read
Friday Queens 2:30-4
300 Choice 3 * 200 kick descend on 4:20* Breast stroke kick later (be aware of your knees 4 * 50 1) 15/25/10, 2) 15/25/10 A/ Breast 6/5 *...
46 views
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