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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
Feb 21, 20231 min read
Tue Feb 21 pm
10 * 50 on 1:00 1-2 fist closed 3-4 bear claw 5-6 hand open 7-8) bear claw paddle 9-10) paddle 4 * 75 kick descend on 1:45 4 * 50 1)...
23 views
Feb 15, 20231 min read
Wed pm
400 75 Pull/25 Pull RA/75 Pull/25 Pull LA 300 Kick 100 butt clench up/100 vary speed/100 hihg tempo 8 * 75 2 @ fpp + 15, 2 @ fpp +5, 2 @...
33 views
Feb 14, 20231 min read
Tues pm
6 * 50 Pull 1-3 descend 4 * 50 Kick descend 3 * 100 IM (8/10/1/6) dolphin kicks Work on weakness (short or long term) until 4:22 4 * 50...
55 views
Feb 13, 20231 min read
Tuesday morning
10 * 75 on 1:20 1) fist/drill/swim 2) scull/50 build 200 long pull 500 long pull or 8 * 25 1) 10m sprint, 2) 15m sprint, 3) 20m sprint,...
99 views
Feb 13, 20231 min read
Monday Feb 13
800 IM K/DR/K/S by 25 or 50 with fins 600 Pull 200 regular/100 PBL/300 with Paddles every other 50 PBL or 1 arm 3 * 200 descend - no free...
32 views
Feb 7, 20231 min read
Tuesday morning
3 * 400 increasing effort 1) Pull 2) swim 3) Swim with fins and/or paddles 8 * 25 on :35 fins and or paddles 1-2 power cycles in each 25...
54 views
Feb 5, 20231 min read
Monday morning
800 IM with fins - drill/kick/scull/ power strokes as you like 4 * 100 descend (by effort if mixing it up) on 1:50 400 IM with fins...
60 views
Feb 2, 20231 min read
Fri Feb 2nd Queens morning
300 Pull on 5:15 +/15 4 * 75 KIck on 1:30 +/-5 300 Swim on 5:00 +/- 15 4 * 75 Pull descend on 1:15 +/-5 200-300 choice on 5:00 4 * 75 -...
40 views
Feb 2, 20231 min read
Thur Feb 2 Queens am
8 * 75 with snorkel on 1:20 1) fist/drill/swim 2) scull/50 Build 4 * 100 IM (8/10/1/6) with fins on 1:30 3 * 200 descend to effort = PB...
81 views
Feb 1, 20231 min read
Wed Jan 31
30 min warmup Suggested - 800 Mix it up with fins 200 "-" 100 faster than last 1/2 speed work such as a couple fast 50's or 4 * 15/10,...
90 views
Jan 30, 20231 min read
Tuesday am
Speed and Power 300 Choice 2 * 100 IM (8/10/1/6 kicks) 3 * 50 descend to 200 Pace 3 * 25 descend to 100 Pace 1 * 25 15/10 18 minutes to...
69 views
Jan 30, 20231 min read
Monday morning sprints
15 * 50 Choice 1 on :40 2 on :50 1 on :35 1 on 1:05 4 * thru (rd 1 on :35 and 1:00, Rd 2&3) on :30 and 1:00, Rd 4 on :25 on 1:00 3 * 25,...
61 views
Jan 28, 20231 min read
Saturday morning
300 Pull 200 Kick - vary speed every 20 meters 100 swim 4 * 25 done as 15/10 500 choice or straight to distance Sprint 4 times thru -...
78 views
Jan 27, 20231 min read
Friday pm 2:30-4
20 min maintain stroke count maintain stroke count 4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25 7 * 50 on :55 1 & 2) build 3...
59 views
Jan 26, 20231 min read
Friday morning circuits Jan 27
Wup 100 Pull 2 * 50 S 100 Kick 2 * 50 Pull 100 S 2 * 50 Kick. - 12 min max to here 4 * 25 on 1:00 - 15m sprint/10m long 3 * 20 min...
82 views
Jan 26, 20231 min read
Thursday pm
800 with fins K-6Kicks-Breast with dolphin kick-Swim 6 * clean entry - dolphin kicks off bottom 8 * 25 Fly or Breast or Kick on :40....
44 views
Jan 25, 20231 min read
Thursday am
Warmup 400 on 7 4 * 100 IM on 1:45 8 * 50 K or Fly or Br on 45 3 stations 1) 4 lanes starts and turning wall technique - 1st round back...
80 views
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