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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...
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Dec 23, 20221 min read
Christmas eve, eve - the storm edition 2023
400 IM with fins K/Drill/Swim with dolphin/Drill 3 * 200 IM K/S/2K1P/S 3-4 * 100 IM 1) Drill, 2 & 3) Kick. 4) Swim 4 * (8*25 on :45) -...
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Dec 22, 20221 min read
Thur Dec 22
300 6 kicks/swim long/build on 5:00 4 * 25 Fly on :35 200 pull with paddles build without losing more than 2 stroke on 3:40 4 * 25 Fly...
45 views
Dec 20, 20221 min read
Wed Dec 21am - feel it burn
10 * 75 1) fist/Drill/Swim, 2) Scull/50 Build 10 min OYO at 6:25 2 rounds of 5 * 50 on :40/50/60/70/80 with 500 long * drill for active...
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Dec 19, 20221 min read
Tues Dec 19 speed
300 Choice on 6:00 6 * 50 on :55 1-3 descend, 4-6 descend from faster start 3 * 100 on 1:40 with fins last wall come off with 20m...
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Dec 19, 20221 min read
Monday Dec 19 recovery
800 IM with fins 14 mins K/6 kicks/Br with Dolphin/6 kicks 3 * 200 descend and neg split on 4:00 24 * 25 on :35 1) RA choice, 2) LA...
36 views
Dec 14, 20221 min read
Thursday morning speed
8 * 75 on 1:20 1) fist/drill/swim 2) scull/build extra 1:00 halfway - then fins optional 6 * 100 on 1:45 1) last wall 15m sprint...
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Dec 13, 20221 min read
Wed Dec 14
morning sprints 200 Choice 24 * 25 6 * Dolphin kick with fins and snorkel on :40 6 * Back 6 kick switch on :30 6 Breast or Fly with...
55 views
Dec 12, 20221 min read
Tues Dec 13
800 with fins (and snorkel?) - every 4th 25 fly 2 underwater recovery 2 swim long 2 underwater recovery 2 swim fast 3 * 25 fly on :40,...
69 views
Dec 11, 20221 min read
Monday recovery swim
3 * 350-400 - 20 min warmup 1) long walls 2) fast walls 3) Pull (25 Fly underwater recovery/75 Choice) 8 * 25 fly on :35 - could be kick...
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Dec 7, 20221 min read
Thursday
Taper workout 400 with fins Fr/Bk by 100 fist/Swim by 50 6 * 75 on 1:20 1-2) Pull, 3-4) Pull with paddles, 4-6) PBL with paddles 6 * 50...
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Dec 6, 20221 min read
Wed 2 workouts
Warmup 400, 300, 200, 100 increasing effort all 4 strokes choose 1 of each P, K, S and Drill Gatineau Focus 4 * 50 1) Build 2) build into...
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Dec 5, 20221 min read
Tuesday Dec 6
800 SKPS on 14 4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00 600 Pull breathing every 5 on 10 6 * 25 fast on :25 12 * 100 on 1:30, or 1:40(11)...
47 views
Dec 5, 20221 min read
Monday Dec 5th
800 IM with fins done as dolphin kick 6 Kicks/side Breast with a dolphin kick 6 kicks/side 300 Pull on 4:00 or 4:30 4 * 75 kick descend...
29 views
Nov 30, 20221 min read
Wed Nov 30th
300, 3 * 50, 4 * 100 with fins on 1:45 5/10/10/15m off walls 300 Pull with snorkel and paddles 4 * build to good finish ...
44 views
Nov 29, 20221 min read
Tuesday Nov 29th
250-350 Pull on 5:00 (250 for those who are late or doing breast 6 * 50 1-3 descend on 2 on :40, 2 on 45, 2 on 50 +/-5 300 Fly Kick on...
44 views
Nov 28, 20221 min read
Monday Nov 28
600 Swim every 4th 25 rotate through fly, bk, br 300 IM K (200 + 100) 12 * 50 on :45 or 50 1-4) descend to 200 pace 5-8) 15/25/10,...
40 views
Nov 22, 20221 min read
Tuesday Nov 22
400-600 Pull (snorkel throughout, paddles last 1/2?) done as 75 Pull/25 Pull RA/75 Pull/25 Pull LA leaving enough time for: 400 Kick "-"...
59 views
Nov 21, 20221 min read
Mon Nov 21
400 Fr/Bk by 100 fist/swim by 50 400 6 Kicks/side or approx. 300 Br Drills & Swim, or 250 Fly drills (by 25? underwater recovery) 3 * 300...
41 views
Nov 16, 20221 min read
Wed at the Y SP sprint
200 FRIM 8 * 25 reverse catch up - synchronize the roll 300 Pull with paddles and snorkel EBSC 25's or 6 * 50 Bk Kick/BR Swim on 1:00 400...
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