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Mar 28, 20231 min read
Sprinty McSprinter
300 Pull - very long - every 4th 25 Breast if doing free 4 * 75 kick build and descend 300 with fins 6 Kicks or 4 * 50 descend fly or...
45 views
Mar 27, 20231 min read
Tues morning
800 SKPS 4 * thru 100 on 2:00 - last wall fast into 15m underwater 25 underwater sprint kick on 1:00 2 * 15m sprint from 5m out into a...
56 views
Mar 27, 20231 min read
Monday night
800 with fins done as: 8 * 25 rotating kick no board 50 Dog paddle, Br with dolphin kick/DA BAck or Fly underwater recovery 25 build 400...
16 views
Mar 24, 20231 min read
Saturday morning
800 IM build with fins Fly = Kick Back = 6 kicks Breast = swim with dolphin Kick Free = 6 Kicks 100 Pull 200 Pull at same speed 300 Pull...
51 views
Mar 23, 20231 min read
Friday morning power and speed
24 * 25 2 on :30, 1 on :25. 1 on :20 3 on 30, 1 on 15 4 * 50 kick descend Station 1* 16 * 25 on 1:00 1) with chute smooth 2) with chute...
54 views
Mar 22, 20231 min read
Speed work
400 free/back by 100 fist/swim by 50 6 * 100 on 2:00 1) Fly Kick/Back swim/Breast Scull/Free swim 2) Fly/Back Kick/Br 2K1P/Free Swim...
50 views
Mar 22, 20231 min read
Wed Mar 22 abbreviated (4-5 pm) version
Aerobic recovery - no pace times until the 25's Just keep moving 400 6 kicks with fins 400 IM drill/K/swim with fins (25/25/50) 300 75...
44 views
Mar 21, 20231 min read
Tues pm LT
1000m OYO - finish by 3:50 3 * 100 IM 8/10/1/6 dolphin kicks off walls 4 * 200 IM 1) K/S by 50 2) K/S by 25 3) S 4) S/K by 50 200 choice...
25 views
Mar 20, 20231 min read
Tuesday Mar 21 am
300 Swim on 5:30 - max 1/2 free 4 * 75 Kick descend on 1:30 300 Pull middle 100 PBL on 5:00 4 * 75 swim on 1:15 300 Kick (200 IM + 100...
43 views
Mar 20, 20231 min read
Back after the Break
300 fist/knuckle paddles/Pull with paddles 300 repeat different stroke 1 round with fins, different stroke each round 3 * 100 descend...
32 views
Mar 10, 20231 min read
Saturday Mar 11
400 6 kicks per side with fins 3 * 100 IM 8/10/1/6 kicks off walls 300 Pull every 4th 25 breast 200 Kick 4 * 50 descend 4 * 25 15/10 4...
50 views
Mar 9, 20231 min read
Friday morning circuits
12 * 75 4 on 1:30, 4 on 1:20, 4 on 1:10 1) fist/drill/Swim 2) Scull/50 Build 3&4) knuckle paddles 4 * 200 - non free descend to PB + 15...
46 views
Mar 9, 20231 min read
Thur Mar 9
300 Free/Back by 50 and fist/bear claw regular by 100 300 IM kick (100/200) 200 Pull Stroke A 4 * 50 descend pull Stroke B KBM 25's...
30 views
Mar 8, 20231 min read
Wed March 8 pm
Double up Double down If you have a second stroke do something different from last night 4 * 50 3 * 100 2 * 200 1 * 400 2 * 200 3 * 100 4...
41 views
Mar 7, 20231 min read
Tue March 7 pm
400 Free/Back by 100 fist/swim by 50 300 with paddles 100 Pull/100 Swim/100 PBL - very long 200 build kick EBSC 25's 300 Choice 4 * 25...
43 views
Mar 6, 20231 min read
Tues Mar 7 am
300 6 kicks with fins on 5:00 4 * 75 Kick descend on 1:20 (could be 75/50/75/50 if needed) 300 Pull - last 25 of every 100 Breast) on...
60 views
Mar 6, 20231 min read
Monday Mar 6
6*200 increasing effort 1) 2 * 100 IM K/S/K/S by 25 2) pull with snorkel 3) 2*100 IM K/S/K/S 4) Build Kick 5) S with paddles 6)All the...
37 views
Feb 28, 20231 min read
Tues Feb 28th pm
6 * 200-250 on 4:15 1) long turns 2) fast turns 3) every 4th 25 kick no board 4) Pull (middle 100 PBL) 5) Build choice of equipment 4 *...
49 views
Feb 27, 20231 min read
Tue Feb 28
300 RA/LA/KnoB/S by 25 on 5:00 4 * 75 Pull Descend on 1:15 4 * 50 Kick descend on :55 4 * 25 15/10 on 1:00 12 * 50 on 2:00 descend to 200...
36 views
Feb 27, 20231 min read
Mon Feb 27
5 * 100 choice 1) fist closed 2) bear claw 3) reg 4) bear claw with paddles 5) paddles 8 * 50 with fins on 1:15 smooth tight dive to...
34 views
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