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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
Jun 28, 20231 min read
Wed June 28
800 SKdrS with fins 600 SKPS 400 IM kick 200 PBL with paddles 15 * 100 6 @ fpp+10 5 @ fpp+5 4 @ fpp 300 long pull 200 kick blast off...
39 views
Jun 27, 20231 min read
Tues June 27
200, 4 * 75 descend, 4 * 25 (15/10) 15 minutes 4 times thru 75 build to a fast turnover and turn into a streamlined glide on 2:00 100...
46 views
Jun 24, 20231 min read
Sat June 25
400 with fins 300 Pull 200 Kick 4 * 25 (15/10) 20 * 50 on 1:30 All done at 200 Pace - miss your pace then skip the next one, miss after...
35 views
Jun 23, 20231 min read
Friday June 23
600 SKPS 600 K/Dr/S/DR with fins 4 * 50 descend to P200 4 * 25 15/10 4 * 200 Free descend on 2:45, 3 or 3:15 6 * 25 sprint underwater...
39 views
Jun 21, 20231 min read
Wed June 21
300, 3 * 100, 3 * 50 descend 4 * 25 (15/10) 9 * 200 on 3, 3:15 or 3:30 3 smooth, 1 build stroke 2 smooth, 1 strong stroke 1 smooth, 1...
34 views
Jun 20, 20231 min read
Tues June 20th
Takes about an hour to get through what is needed - allowing swimmers to prioritize sleep. Anyone is welcome to stay and have a long cool...
39 views
Jun 19, 20231 min read
Monday June 19 - steady state
800 SKPS 2 * 600 1) min 3 dolphin kicks off every wall 2) one more dolphin kick and one less stroke per length for both you are...
34 views
Jun 13, 20231 min read
Tuesday June 13
Tuesday 7:30-8:50 (WILL BE DONE 10 MIN EARLY) 8x50 dec 2 on 1:05, 2 on 1:00, 2 on :55, 2 on :50 6x50 IM switch 1:00 4x50 dec to p200 2x50...
59 views
Jun 12, 20231 min read
Mon June 12
300 free/back by 25 underwater turns flip free to back/ fast turns back to free 4 * 75 kick descend on 1:45 6 * 50 p400 on 1:00...
61 views
Jun 9, 20231 min read
Sat June 10
200 Swim 4 * 50 kick descend 200 Pull - knuckle paddles 3 or 4 * 50 Swim 200 kick work 5m in and out of walls 4 * 50 IM order with...
63 views
Jun 9, 20231 min read
Fri June 9
2 * 100 IM Fly = dolphin dives to deep end then swim Back = Double arm Breast = Scull with lite flutter kick then swim last 8 m Free = 2...
37 views
Jun 8, 20231 min read
Thur June 8
400 Free/Back by 100 fist/Swim by 50 4 * 50 Bk Kick/Breast Swim 300 Pull or Swim alternating knuckle paddles/no paddles 6 * 50 Breast 1)...
63 views
Jun 6, 20231 min read
Tuesday June 6
800 SKDrS with fins 4 * 75 Pull - build and descend 300 IM kick (200 IM + 100 IM) - 30 min to here three times thru (best average) 75 on...
54 views
May 30, 20231 min read
Tuesday May 30th
75 minutes (2500-2700m) 300 6 * 75 1-3 descend on 1:30 4-6 hold 200 Pace 4 * 25 (15/10) 400 - 600 Choice 4 fast turns 2 fast breakouts 4...
49 views
May 29, 20231 min read
Mon May 29
300 Choice 10/8 * 75 on 1:10 or 1:20 - with fins 1) fist/6 kicks/Swim 2) 25 scull/50 build 8 * 25 strong off stroke on :35 400 done as 4...
42 views
May 27, 20231 min read
Saturday May 27
200 Pull 4 or 5 * 50 Kick descend 200 Swim 4 or 5 * 50 Pull descend 200 kick - sprint 5m in and out of walls 4 or 5 * 50 swim descend to...
41 views
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