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May 28, 20221 min read
Sat May 28 - assisted speed
800 with fins If free 6 kicks per side wear a snorkel If breast 1 kick per stroke If back 5 dolphin kicks off wall 600 Pull (at least 200...
37 views
May 25, 20221 min read
Wed May 25
400 as 6k/3s/6k free back by 200 3x200 1)pbl 3:30 2) pbm 3:15 3) pbr 3:00 4x50 kick dec 1:10 2x thru: 48x50 Round 1 1-12) IM switch :55 ...
41 views
May 24, 20221 min read
Tues pm (evening and post meet) May 24
500 Back - 12 min (50 DA/25 RA/25 LA/50 S) * 2 25 Rythm/75 Build) 25 Rythm/75 Strong EBSC 25's 4 * 100 descend 4 * 50 1) 12.5-25-12.5 2)...
26 views
May 23, 20221 min read
Tuesday May 24
400 Free/Back by 100 fist/swim by 50 200 IM KIck 800 choice - max 2 dif strokes - snorkel if free 200 IM Kick/Swim 800 Pull with paddles...
31 views
May 19, 20221 min read
Wed May 19
If not going to Montreal 400 Free/Back by 100 fist/swim by 50 300 Pull with paddles - each 100 gets faster 200 IM Kick 4 * 25 15/10 6 *...
23 views
May 17, 20221 min read
Tuesday pm May17
400 Choice 24 * 100 12 on X+10 8 on X + 5 4 on X then short break and 8 * 100 S/K on 1:50 up down +10 or 18 * 100 9 on X+10 6 on X + 5 3...
36 views
May 16, 20221 min read
Tues speed
800 SKPS 3 * 200 descend Pull or S with snorkel 4 * 50 1) 15-25-10 2) 15-25-10 Starts Sprints twice thru - 2 dif strokes 20 35 25 50 to...
36 views
May 15, 20221 min read
Monday before Montreal
400 Fr/Bk by 100 fist/swim by 50 300 Pull - build 200 IM kick 4 * 15/10 15 * 100 4 on X +10 1 on X 3 on X + 5 1 on X 2 on X +15 2 on X 2...
38 views
May 13, 20221 min read
Saturday May 14
4 times through on 11 200 Choice 100 IMish w/PullBuoy Salmon drill on back hands at hips V-sit - scull to free if needed 1 * 50 Fast...
60 views
May 12, 20221 min read
Fri Circuits May 12/2022
300-400 choice finish by the 6 min mark 8/7 or 6 * 100 on 1:30, 1:45 or 2:00 1) Swim - 4th 25 flip into Fly 2) Back = 3rd 25 sprint Kick...
40 views
May 12, 20221 min read
Thurs night recovery
800 (150 S/50 K - no board) * 4 with fins max 2 rounds free 5 * thru 200 Swim on 3 +/- 15 150 Pull - slight build on 2:15 +/- 10 or 200...
30 views
May 11, 20221 min read
Thursday May 12
800 SKPS 4 * 50 descend stroke count and/or time on 1:00 3 * 50 descend 24 minutes to here 6 * 25 1) easy speed from dive 2) 15/10 Dives ...
28 views
May 11, 20221 min read
Wed May 11
3 * 800 with increasing effort on 13/12/11 1) max 400 free 2) 7m walls 3) fins an/or paddles (no wrist straps) 6 * 50 Bk Kick/Breast...
49 views
May 10, 20221 min read
Tues May 10th am
400 Choice 8 * 200 IM on 3:30 1&3) K/S/K/S by 50 2&4) S/6 kicks/S/6 Kicks 5 & 7) K/S by 25 (K=Sprint, Swim=Long) 6 & 8) Swim 5 * 200 on...
22 views
May 9, 20221 min read
Tue May 10 am
300, 2 * 100 IM, 3 * 50 descend 6 * 50 1) 15-25-10, 2) 15-25-10 2 * 25 head up on 1:00 with fins 100 long swim on 2:00 2 * spin drill on...
29 views
May 9, 20221 min read
May 9th/2022
6 * 300 1) long turns 2) fast turns 3) IM kick (200/100) 4) Pull (middle 100 PBL) 5) IM drop a stroke or 75 of each or ?? just at least...
40 views
May 6, 20221 min read
Saturday morning
10 * 75 on 1:30 1) fist/drill/swim 2) scull/50 build 600-800 Pull (paddles +/or snorkel optional) 4 * 50 build to full speed at 25 turn...
41 views
May 5, 20221 min read
Friday circuits May 6, 2022
400 Fr/Bk by 100 fist/swim by 50 6,5 or 4 * 50 Bk kick/Breast Swim 4 * 75 on 1:20 or 1:30 descend SC and/or time 20 min each of 1) Power...
59 views
May 5, 20221 min read
Thursday May 5 pm
300 Pull breathing every 5 4 * 75 Kick with fins descend on 1:15 300 IM (200 IM/100 IM) 4 * 75 descend could be 1) Fly/Bk/Br 2)...
25 views
May 4, 20221 min read
Thurs May 4
16 * 25 K on :30 1) RS 2) LS 3) board <--> 4) no board - struggle to kick 2 to 4 stroke breakout then kick 300 Pull with paddles and/or...
43 views
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