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Sep 22, 20231 min read
Fri Sept 22nd
250-300 Choice 3 * 100 Kick descend 6 * 50 IM Switch with fast turns - 20 min Circuit 1 - Cords Circuit 2 - Free Pull Circuit 3 - KIck set
42 views
Sep 20, 20231 min read
Thur Sept 21
8 * 50 descend stroke count or time on 1:00 8 * 100 (75 - build tempo/5s/25 sprint) on 2:00 1) Pull with paddles, 2) swim 1st 4 @ 90%...
102 views
Sep 20, 20231 min read
Wed pm
400 Pull 3 * 100 descend to just off "200 Pace" 4 * 10s vertical kick into 15/10 on 1:00 10/9 or 8 * 175 on 3:30, 3:45 or 4 1-4 descend...
95 views
Sep 19, 20231 min read
Tues Sept 9th pm
8 * 50 descend stroke count or time on 1:00 8 * 100 (75 - build tempo/5s/25 sprint) on 2:00 1) Pull with paddles, 2) swim 1st 4 @ 90%...
33 views
Sep 18, 20231 min read
Tues Sep 19
400 Free back by 100 fist/swim by 50 3 * 200 kick descend on 5:00 4 * 25 15/10 5 * 50 or 10 * 100 test set 32 * 25 kick on :35 cycle...
72 views
Sep 18, 20231 min read
Mon pm
300 Pull breathing every 3 on 5:00 4 * 75 Swim descend on 1:20 300 Kick (200 IM/100 IM) on 5:40 (250?) 4 * 75 PBL - descend on 1:15 300...
55 views
Sep 15, 20231 min read
Fri Sept 15
4 * 300-400m - approx 5 min efforts with 30-60s rest between your choice effort should increase throughout 5 * through vertical kicking...
86 views
Sep 13, 20231 min read
Thurs Sept 14
Quick chat 300 3 * 100 3 * 50 descend 4 * 25 (15 sprint/25 long) OYO until 6:40 2 waves of 10 * 100 Score = Pace time + fastest repeat +...
54 views
Sep 12, 20231 min read
Wed Sept 13
600-800 IM done as K/Swim/K/Swim by 150-200 400 Pull every 4th 25 Breast or Fly 400 done as build 75 swim/25 fast kick 6 rounds of 4 * 25...
99 views
Sep 11, 20231 min read
Tues Sept 12
300 Swim on 5:00 4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace 300 Pull on 4:45 4 * 75 swim descend on 1:20...
86 views
Sep 11, 20231 min read
Mon Sept 11pm KBM
3 * 3*500-600 on 15s rest between repeat, 3-5 min between rounds Take your time - no rush Round 1 - very long 1) S every 4th 25 KnoB 2)...
46 views
Sep 8, 20231 min read
Friday night
800 SKPS 300 K done as 200 IM/100 IM 2-300 Choice 4 * 50 1) 15-25-10, 2) 15-25-10 OYO until 3:10 5 * 50 in 5 waves of 1:00 400 Pull -...
74 views
Sep 8, 20231 min read
KBM Friday morning swim (Sept 8)
20 min 250-300 Pull (max 1/2 free) - very long 150-200 Kick - get faster throughout 3 or 4 * 100 IM 1) Kick/Swim 2) Swim/Kick 3-4) swim...
45 views
Sep 6, 20231 min read
Thur Sept 7th
400 Free/Back by 100 fist/swim by 50 on 8 3 * 100 IM (Fly underwater recovery, Back DA Breast 2K1P or w/Dolph kick/Free on 2 4 * 50 1)...
100 views
Sep 5, 20231 min read
Wed Sept 6th
400 Choice 4 * 100 (IM? SWim and or drill?) 4 * 50 descend - 20 minutes to here 5 * 100 kick 1-3 descend, 4 & 5 hold 12 * 100 3 * 100...
107 views
Sep 5, 20231 min read
Back at it - tryouts Queens Tues Sept 5
10 * 100 on 2:00 - choice if >10s rest then replace Swim with Kick 4 * 25 3 * 50 2 * 100 1 * 200 1 * 400 1 * 200 2 * 100 3 * 50 4 * 25 X...
33 views
Jul 5, 20231 min read
Wednesday July 5 - shouldn't be any more than an hour
400, 4 * 100, 4 * 50 descend 4 * 25 from the blocks (moving from 80% effort to 95) 200 easy 1 or 2 sprints 13 * 50 1 on :40 1 on 1:00 2...
56 views
Jul 3, 20231 min read
Monday 3:30-5
4 * 400 choice swim descend fins optional for last 3 3 * 200 IM kick descend – long Fly & Breast, fast feet back and free 4 * 50 1)...
40 views
Jun 30, 20231 min read
Fri Jun 30th - comfortable being uncomfortable
300 Pull slow with paddles 200 Kick "-" split 3 * 100 IM 1) K/S 2) Dr/S 3) Swim 4 * 50 1) 15-25-10, 2) 15-25-10 400 choice Best average...
52 views
Jun 29, 20231 min read
Thursday June 29 - SPRINT
400 Pull 75 Free or Back Build/25 Breast 300 K/S/Dr/S by 75 but may drop a stroke 4 * 50 descend to 200 Pace 4 * 25 15/10 at 7:55 6 *...
51 views
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