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Nov 15, 20221 min read
Tues at APAC
HP 4-6, SP 5-6 200 choice 27 * 50 IM switch 1-9) Kick on 1:00 10-18) Kick/Swim on :55 19-27) Swim on :50 5 * 200 - stay together - fins...
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Nov 14, 20221 min read
Mon pm 7:30-9
800 Free and Back 6 kicks per side (at least 200 of each) 4 * 25 4 underwater kicks then 3K1P then 2K1P 3 * 200 Breast on 15s rest 50...
38 views
Nov 11, 20221 min read
Sat morning 7:30-9 long and smooth to fast
6 * 300 on 5:30 1) 5 kicks off every wall 2) fast runs 3) PBL/P/Swim 4) 6 kicks per side with fins 5) 300 IM with fins - options apply 6)...
50 views
Nov 11, 20221 min read
Friday Nov 11
300 Swim 3 * 100 descend (3rd 25 always strong Kick no board) 200 Pull 4 * 50 descend 4 * 25 15/10 from blocks at deep end 6 * 100...
44 views
Nov 10, 20221 min read
Thursday 2-3 YMCA for Q
10 * 50 on 1:00 1-4) 100 Pace +4 5-7) 100 Pace +3 8-9) 100 Pace + 2 10) 100 Pace 5 * 50 1s drops to fast on :50 250 on 4:30 last 50 Kick...
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Nov 8, 20221 min read
One hour Wednesday
400 FRIM 300 Pull 4th 25’s are strong PBL, RA, LA 8 * sprint K 15, 20, 25, 30s on 1:00 200 long pull with paddles 8 * 25 sprint swim on...
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Nov 8, 20221 min read
Yesterday (Monday) generic first hour
400 Swim 300 Pull 200 Kick 100 IM 400 Pull “-“ 300 IM Kick (200 IM plus fast 100IM) 200 IM 4 * 25 15/10 400 Kick for time 300 IM drop a...
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Nov 3, 20221 min read
Queens Maintenance Swim (YMCA 2-3)
300 Pull build 200 kick "-" 100 IM 300 Swim strong 100 IM Kick 4 * 25 sprint on 1:00 20 * 100 5 at fpp +10, 10 @ fpp+5 5 at fpp
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Nov 3, 20221 min read
Getting meet ready 4-5 at APAC
Either 20 min warmup OYO 3 * 25 on 2:00 2 * 50 1? * 75 or 40min warmup OYO (at least 1600m) then 1 * 100 or 1 & broken 200 (10s @ the...
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Nov 2, 20221 min read
Wednesday night
15 * 75 1-5) on 1:30 alternate 25 scull/50 Build with fist/drill/swim 6-10 same on 1:20 11-15 swim on 1:00/1:05 or 1:10 3 out/ins from...
44 views
Nov 1, 20221 min read
Tuesday Nov 1
Queens 1 hour at the Y (2-3) 400, 3 * 100 descend 4 * 50 1) 15-25-10, 2) 15-25-10 4 * 25 15/10 27 * 50 on 1:00 1-9) 2 fast, 1 long 10-18)...
46 views
Oct 31, 20221 min read
Halloween at APAC
5pm to 6 pm we may be able to start warmup a bit earlier if you could be on deck for 4:45 that would be great 400 3 * 100 descend 4 * 50...
54 views
Oct 28, 20221 min read
Saturday morning
30 min warmup 600 25 RA/25 LA/50 Drill (suggestion board touch)/100 Build 2 or 3 * 200 IM - minimum 25 of each stroke and make it up...
68 views
Oct 27, 20221 min read
Friday circuits
20 minute short meet style warmup* Suggested, abbreviated meet warmup 300-500 long swim 3 or 4 descending 50's 4 * 25 15/10 4 descending...
71 views
Oct 26, 20221 min read
Thursday Quality
400 Free/Back by 100 fist/Swim by 50 4 * 75 kick descend 3 * 100 Descend 200 (100 Pull/100 Drill with PB) Main set - could also be done...
71 views
Oct 26, 20221 min read
Wed night
Use this to get what you need - Recovery or aerobic fitness 500 maintain SC 400 Pull 300 Kick(200 IM + 100 IM) 4 * 50 holding 200 Pace...
67 views
Oct 24, 20221 min read
Tuesday Oct 24th
800 SKPS 4 * 75 descend with limited increase in SC on 1:15 4 dive from side out 5m underwater flip and dolphin kick back (25 minutes) If...
96 views
Oct 23, 20221 min read
Mon aerobic leads to ?
300 3 * 100 IM Options apply 4 * 50 1) 15-25-10, 2) 15-25-10 1 or 3 rounds of 500 (get your 400 splits) 15-20s rest 400 faster than 400...
84 views
Oct 21, 20221 min read
Saturday morning Oct 22
400 6 kicks/side 300 Fly Kick fins and snorkel 200 IM K/S 6 * 100 blast 5m off every wall the relax until building 5m into the next one 6...
59 views
Oct 21, 20221 min read
Fri night
400 IM Fly = Kick, Back = DA, Br = 2K1P, Fr Swim build 4 * 50 kick descend on 1:00 or 1:05 300 Pull with paddles - 75 reg/25PBL, 50...
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