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Jan 25, 20231 min read
Wednesday night
10 * 75 4 on 1:35, 4 on 1:25, 2 on 1:15 1) fist/Drill/Swim, 2) scull/50 Build 4 * 50 descend on 1:00 4 * 25 (15/10) on 1:00 5 * 100...
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Jan 23, 20231 min read
Tue Jan 24
morning 400 Choice 3 * 100 descend to PB +5 4 * 50 1) 15-25-10. 2) 15-25-10 8 * 75 build intensity throughout set - 4 on 1:25, 4 on 1:15...
87 views
Jan 22, 20231 min read
Monday Jan 23
Queens arrive at 6:00 and do the last 1/2 hour OYO after doing this workout or arrive at 6:30 and do the workout 800 IM with fins - your...
68 views
Jan 18, 20231 min read
Thursday Jan 19th
800 IM with fin Fly = 150 Kick varying tempo and amplitude/50 Swim Bk = 6 kicks/side Br = Swim with dolphin kick Fr = 6 kicks/side four...
74 views
Jan 18, 20231 min read
Wed Jan 18
400 Choice 4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull 8 * 25 on :35 - choice 4 * 6...
56 views
Jan 16, 20231 min read
Tues
If returning tonight and/or racing in Markham 400 with fins Fr/Bk by 100 fist/swim by 50 6 * 50 dolphin kick 4 big kicks/8 fast kick –...
105 views
Jan 15, 20231 min read
Aerobic Monday
600 Pull "-" brerathing every 5 or snorkel when swimming free. 3 * 100 IM (8/10/1/6) dolphin kicks off walls. At 6:16 start 5 * 100...
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Jan 14, 20231 min read
Saturday Sunshine
Warmup and be ready to start at 8:20 300, 3 * 100, 3 * 50 descend Fly or Breast 20 * 100 on 1:50 5 stroke, 1 free 4 stroke, 1 free 3...
71 views
Jan 12, 20231 min read
Fri afternoon Queens
300 Choice 3 * 100 IM - work foot speed in and out of walls 4 * 50 1) 15-25-10, 2) 15-25-10 16 * 25 on 1:00 - hop out alternate 1 from...
65 views
Jan 12, 20231 min read
Friday morning circuits - KBM
300 Choice 6 or 9 * 50 IM switch 1) Fly/Back 2) Back/Breast 3) Breast free 300 Pull - with snorkel or breathing every 5 Circuit 1)...
55 views
Jan 12, 20231 min read
Thur Nov 12
800 choice 5 * 400 3 on 5:30, 2 on 5:00 , 2 on 6, 3 on 5:30 or 2 on 6:30, 2 on 6 (IM??) - IM or adding stroke within is encouraged 200...
55 views
Jan 11, 20231 min read
Wednesday Jan 11
5 * 300 with increasing effort (28 min) 1) long turns 2) every 4th 25 kick 3) fast turns 4) 100 PBL, 100 Pull, 100 Swim 5) 300 IM K (200...
59 views
Jan 9, 20231 min read
Tue Jan 10 am
Tuesday am 300 breathing every 5 if free on 5:00 4 * 25 side resistance kick – with 2 powerful strokes on :45 4 * 50 descend to 200 Pace...
85 views
Jan 8, 20231 min read
Mon Jan 9
Queens am 1st set - can use fins for up to 800 of 1600m 400 FR/Bk by 100 fist/Swim by 50 800 IM K/6 kicks switch/200 2K1P or with Dolphin...
91 views
Jan 6, 20231 min read
Day 6 Training camp
300 Choice 2 * 100 IM 3 * 50 descned 8 * 200 Fly or breast on 3:15 or 3:30- extra 2 min after #44 75 stroke/25 free/50 stroke/25 free/25...
77 views
Jan 5, 20231 min read
Day 5 Training Camp (Friday)
morning 30 min OYO to get ready for 3 fast 50's from the block on approx 6 6 * 100 on 1:00 with 6 * 50 on :50 or 1:00 in between 6 * 50 =...
91 views
Jan 4, 20231 min read
Day 4 training camp
1 swim 8-10 Queens 800 SKPS 8-10-12 x 100 fins + paddles – long easy swim @ 1:15/1:20/1:25 (hold pb + 15) 4 x 75 on 1:20 1:25 1:30, or...
74 views
Jan 3, 20231 min read
Day 3 of training camp
250-300 Pull “-“ on 5:00 4 * 75 Kick descend on 1:30 250-300 Swim “-“ on 5:00 4 * 75 Pull descend on 1:20 300 Kick “-“ on 6:40 4 * 75...
94 views
Jan 2, 20231 min read
Training camp day 2
Practice #2 10 * 75 6 on 1;30, 4 on 1:20 1) fist/drill/Swim 2) 25 scull/50 Build 3 * 200 descend on 3:40 if free or back 1) 3rd...
107 views
Jan 1, 20231 min read
Jan 2nd Training camp begins
Practice #1 4-6 pm APAC 1st set - can use fins for up to 800 of 1600m 400 FR/Bk by 100 fist/Swim by 50 5 min stretching 800 IM K/6 kicks...
86 views
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