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Jul 23, 20221 min read
Last one!
6 * 75 (25 Kick with PB on board/25 Pull/25 S) - 10s rest Ball pass 4 * 15s sprint Kick 50 easy on 1:30 100 fast on 2:00 2 * 50 easy on...
44 views
Jul 22, 20221 min read
Fri July 22
300 Pull - slight buid 4 * 75 kick descend 300 Swim 4 * 75 pull descend 300 Kick (200 IM/100 IM) 3 * 75 swim descend 3 * 25 turn on the...
32 views
Jul 20, 20221 min read
Last Lakeshore
4 * 400 (1/2 hour) 1) 6 Kicks with fins and snorkel 2) IM K/S(10 strokes bk then breast swim/2K1P/S 3) (25 RA/25 LA/50 Kick/25 RA/25...
32 views
Jul 20, 20221 min read
Wed July 20th
400 Choice 16 * 25 Kick with fins on :30 1-4 Free rotating 5-8 Dolphin rotating 9-12 hands at side 12-16) 1) underwater, 2) fast swim 4...
29 views
Jul 18, 20221 min read
Lakeshore July 19
400-500 50 6 kicks/50 Swim - fins optional 300 Breast with fins and/or 2K1P - 15 min to here 8 * 25 Strong Fly or Breast on 1:00 3 times...
28 views
Jul 18, 20221 min read
Monday July 18
8 * 50 with partner 20 mins 1) 50 Free/Rolling Plank - Kossacks 2) 50 Back/flutter kick - tabletop kicks 3) 50 Breast/Squats - Captain...
31 views
Jul 15, 20221 min read
Saturday July 16
500 IM done as you please 400 Pull maintain stroke count - fins and paddles opt'l 300 Kick (200 IM/100 IM) 4 * 25 15/10 on 1:00 4 * 50...
40 views
Jul 13, 20221 min read
Thursday July 14
300 Swim on 5:00 4 * 75 Kick descend on 1:45 300 Pull on 5:00 4 * 75 swim descend on 1:15 300 Kick (200 IM, 100 choice fast) 4 * 75 Pull...
32 views
Jul 12, 20221 min read
Wed July 13 (aka Rainy Tuesday take two)
400 smooth with lots of equipment 300 IM kick 200 low stroke count - fast walls at 19 minutes 4 * 25 (15/10) on 1:00 1:00 rest 4 * 25...
21 views
Jul 11, 20221 min read
Tuesday July 12 Lakeshore
700-800 with fins (75 6kicks/side - 25 swim) snorkel encourages 600 PBL 150 with snorkel/150 without 4 * 50 1-3) smooth, 4) Fast on 1:00...
20 views
Jul 5, 20221 min read
Wed July 6
400 Fr/Bk by 100 fist/swim by 50 300 Pull with paddles 300 RA/LA/Kick drill/Swim by 25 each 100 gets faster 200 IM kick 200 IM Kick/Swim...
30 views
Jul 4, 20221 min read
Tuesday Lakeshore 6-7:30
No Backstroke 300 Pull - every 4th 25 long breast or fly 4 * 75 Swim descend 300 Kick 4 * 75 Pull Descend 300 Swim 4 * 75 Pull descend...
24 views
Jul 3, 20221 min read
Mon July 4th
2 * 600-800 IM (#1 with gentle fins), #2 options for OSC Fly = dolphin kick build Back = 50 6 Kicks/50 S Breast = with dolphin kick - 2nd...
22 views
Jul 2, 20221 min read
Sunday YMCA 2-3 pm
400 Free/Back by 100 fist/swim by 50 3 * 100 kick descend and build 3 * 100 pull descend and build 3 * 100 swim descend and build 4 * 25...
15 views
Jun 30, 20221 min read
Thur June 30 - kicking it into the long weekend
200 Choice 32 * 25 kick with fins 4 dolphin on board smooth on :30 4 rotating no board on :35 4 choice on :25 4 fast on :40 400 Pull or...
26 views
Jun 29, 20221 min read
Wed June 29
300 50 Drill/25 swim 4 * 75 kick descend 800 Pull or swim 200 Breathing every 5 if free 200 with snorkel if free, K/S if back, 2K1P if...
28 views
Jun 28, 20221 min read
Tues June 28 - last double!
300, 3 * 100, 3 * 50 descend 4 * 50 1) 15-25-10, 2) 15-25-10 6 * 25 1) build, 2) 15m sprint 6 * 75 sprint from blocks on 4:00 800 IM use...
20 views
Jun 28, 20221 min read
Tuesday morning
400, 4 * 100 IM (8/10/1/6) , 4 * 50 descend 8 * 25 kick with fins underwater on :40 200 Pull long (paddles optional) - no straps 4 * 20m...
21 views
Jun 27, 20221 min read
Monday June 27
1200 IM with fins Fly gentle build. Back 6 kicks, Breast swim with dolphin kick, Free choice (snorkel) 8 * 50 Bk Kick/Breast S 6 * 25 1)...
27 views
Jun 25, 20221 min read
Sat June 25
Meet Warmup 400-1000+ Easy swimming - at least 10 min longer if you feel tight, stiff, anxious.... 4 * 50, 75 or 100 descend and/or pace...
36 views
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