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May 26, 20231 min read
Friday 3:30-5pm
10 * 75 1) fist/drill/Swim 2) scull/50 Build three times thru 200 Board touch with paddles no straps on 3:30 or Back 12.5 meters kick off...
110 views
May 25, 20231 min read
Thurs May 25
min 1000 m choice include 4*50 1) 15-25-10, 2) 15-25-10 at 7:55 8 * 25 fly or breast or kick no board on :45 200 choice 8 * 50 best...
48 views
May 24, 20231 min read
Wed May 24
300 çhoice 3 * 100 strong 3rd 25 3 * 50 Descend 8 * 15/10 on 1:00 1-4 Stroke B 5-8 Stroke A 400 6 kicks with fins 8 * 25 sprint with fins...
33 views
May 23, 20231 min read
Tues May 23 post meet recovery
1000 with fins max 500 Free, max 200 kick 8 * 75 kick descend 1-4 on 1:40 1000 done as 200 swim, 200 Pull, 200 Paddles & PB, 200 Paddles...
39 views
May 17, 20231 min read
Wed May 17th
Warmup of your choice (min 1500m) 200-300m of sprinting Your choice of distances and ctrokes - all from the blocks X * 50 warmdown -...
46 views
May 16, 20231 min read
Tuesday - Two days out
800 SKPS 2 or 4 * 25 (15/10) 4 * 50 @ 200 Pace or 3 * 100 @ 400 Pace 2 * 25 15/10 30-35 minutes to get three times thru 1 * speed drill...
40 views
May 15, 20231 min read
Monday May 15th at the YMCA 3:30-5
5 * 200 on on approx PB + 45 Descend to PB + 10-15 - ask before doing free again. 6 or 4 * 25 15/10 4 * 50 1) 15-25-10, 2) 15-25-10 4 *...
52 views
May 14, 20231 min read
Last practice at Queens
10 * 75 1) fist/Drill/Swim 2) Scull/50 build 5 * 400 descend to PB+10-15 5-10s drops on 5:15, 5:30, 6 10 * 25 sprint kick underwater on...
35 views
May 10, 20231 min read
Wed May 10 - almost recovery
11/10 * 200 1-4) pull or Swim - descend without big increases in SC 3:30 or 4 5-7) 3rd 50 fast kick that gets faster on 3:20 or 3:40 8)...
34 views
May 9, 20231 min read
Tues May 9
800 with fins Free/Back by 200 6Kicks/Swim by 100 5 * 200 IM on 4:00, 3:45, 3:45, 4:00, 4:00 1) kick 2) kick/swim by 25 on 3) Swim/Kick...
39 views
May 8, 20231 min read
Monday May 8
3 * 800 - (45 minutes) 1) SKPS 2) Choice no free 3) 2 identical 400's on :30s rest - 2nd one faster (10-20s) 10 * 100 on 1:45 (Swim/Kick)...
46 views
May 4, 20231 min read
Thursday pm
3 * 400 descend on 7:00 3 * 200 100-150 Kick on 4:00 - get gets faster each time 3 * 100 IM (8/10/1/6 Kicks off each wall) 4 * 50 1)...
38 views
May 3, 20231 min read
Thur am May 4
10 * 75 on 1:20 1) fist/drill/swim 2) scull/50 Build 8 * 75 on 1:15 1) double turn then fast turn 2) underwater turn then waterfall turn...
55 views
May 3, 20231 min read
Wed May 3
12 * 200 descend in groups of 3 and throughout 30s between groups of 3 1-3) Choice on 4:00 4-6) Pull on 3:30 7-9) swim on 3:00 or 3:15...
31 views
May 2, 20231 min read
Tues May 2 pm
300 6 * 50 1-3 descend 1st 3 maintain SC, 2nd 3 increase tempo 6 * thru 2 * 25 build kick on :35 1 * 50 Paddles - build on 1:00 Paddles...
43 views
May 1, 20231 min read
Tuesday morning
300-400 Kick no board (200 smooth with fins/100-200 build without fins) - 8:00 8 * 75 1-4) 1st turn underwater, 2nd turn minimum 5 fast...
55 views
May 1, 20231 min read
Monday aerobic session
20 min 5 or 6 * 200 Choice with increasing intensity - use your legs more toward the end 300 Pull on 4:30 4 * 75 Kick descend on 1:15 (or...
40 views
Apr 26, 20231 min read
Thursday morning Apr 27
300, 3 * 100 IM, 3 * 50 descend and build 12 * 50 Kick (could be swim if racing in Gat) 1-3 descend on 1:00 4-6 fast on 1:20 7-9 fast on...
50 views
Apr 26, 20231 min read
Wed pm
300 Dolphin kick with fins and snorkel - hands at side 200 Pull 4th and 8th 25 PBL 6 * 50 kick on 1:10 1-3 descend, 4-6 descend dif...
21 views
Apr 25, 20231 min read
Tuesday night sprint
Some great swimming this morning. Some speed work tonight so that our front end speed this weekend can be as fast as I anticipate our...
41 views
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