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May 3, 20221 min read
Tues May 3
300 with fins 6K/side 6 * 50 Bk Kick/Br S 250-300 Pull with Paddles and snorkel or 6 kicks/side if no snorkel 6 * 50 IM switch 4 * 500 IM...
22 views
Apr 27, 20221 min read
Wed Apr 27 pm
400 Choice 3 * 100 IM (8/10/1/6 dolphin kicks 4 * 50 descend to faster than 200 pace with fins 4 * 25 15/10 200m worth of choice 25-75 on...
38 views
Apr 25, 20221 min read
Tuesday am (pm if morning is not possible)
Double up double down - ideally Bk or Br 4 * 25 3 * 50 2 * 100 1 * 200 2 * 100 3 * 50 4 * 25 22 min to here 300 2 * 100 4 * 50 descend...
40 views
Apr 25, 20221 min read
Mon April 25
300 Pull with snorkel on 6 6 * 50 slow smooth drills on 1:10 300 Kick with fins build on 5:00 6 * 50 Bk K/Breast swim on 1:00 300 Swim...
41 views
Apr 19, 20221 min read
Tues Apr 19th pm
300 Swim 4 * 75 kick descend 300 Pull 4 * 75 swim descend - 24 min to here 6 * 50 1 sprint 5 smooth on 1:00 300 Pull with paddles -...
42 views
Apr 18, 20221 min read
Easter Monday Apr 18/2022
800 SKPS 5 * 100 IM 1) Dr/S by 25 2) S/Dr by 25 3) with dolphin kick 4) with flutter kick 5) 8/12/8/12 400 worth of choice 4 * 50 best...
32 views
Apr 15, 20221 min read
Easter egg Saturday
warmup with Easter egg hunt 6 * 250/275/300 on 5:00 1) 6 kicks/side 2) long turns 3) fast turns 4) Pull (middle 100 PB low - paddles (no...
67 views
Apr 14, 20221 min read
Thurs Apr 14 pm
800 SKPS 400 Free back by 100, fist/swim by 50 5 * 100 IM on 1:45 or 1:55 1)K/S by 25 2) S/K by 25 3-5) S descend 8/10/1/6 8 * 25 smooth...
16 views
Apr 13, 20221 min read
Thursday am Apr 14
10 * 75 on 1:20 1)Fist/Drill/Swim 2) Scull/50 Build 4 * 50 1) 15-25-10, 2) 15-25-10 300 Kick 200 Pull 100 choice 1 * vertical kicking...
40 views
Apr 13, 20221 min read
Wed pm Mar 14
400 4 * 75 Pull or swim dr/swim/scull Scull = feet first on front and back – hands up And/or hands at side feet first and head first 4 *...
35 views
Apr 12, 20221 min read
Tuesday pm Apr 12
300 2 * 100 IM (8/10/1/6) 4 * 50 descend to 200 Pace 4 * 25 (15/10) 4 * 75 with paddles on 1:20 1) smooth legs, smooth arms 2) strong...
26 views
Apr 11, 20221 min read
Tuesday Apr 12
300 Choice 300 RA/both/LA/both 100 Swim, 100 Pull, 100 PBL - take your time PBL 300 Kick (200 IM/100 IM) 300 Build with increasing # of...
23 views
Apr 6, 20221 min read
Wed April 6
600 Pull - paddles optional (no back strap) - breath every 3 if free 300 IM Kick (200/100) 8 * 50 descend SC or time - switch strokes...
30 views
Apr 5, 20221 min read
Tue April 5 pm
600 Choice 3 * 100 IM (10/8/1/6) 4 * 25 15/10 50 sprint 7 * 75 on 2:00 1) smooth 2) last 25 strong 3) middle 50 strong (turns are fast)...
26 views
Apr 4, 20221 min read
Tuesday Apr 5
250-300 Swim (max 1/2 free) on 5:00 4 * 75 descend or 4 * 75 descend + 50 kick descend - choice of pace time but 7:00 to finish 250-300...
74 views
Apr 4, 20221 min read
Monday April 4th
800 S-6K's-P-S 3 * 200 kick descend 400 Pull - every 4th 25 fly or breast - max 200 Free 200 Choice at 4:30 4 * 50 1)15-25-10 2) 15-25-10...
45 views
Apr 1, 20221 min read
Saturday Sprints Apr 1
8/9/10 * 100 IM on 2:10, 2:00 or 1:50 1-3) K/S/K/S 4-6) S/K/S/K 7-8,9 or 10) Swim (10/8/1/6 - Kicks off wall) 200m worth of choice 3 * 50...
67 views
Mar 31, 20221 min read
Thu Mar 31
400 Max 1/2 free, 6 * 50 Back K/Breast S 300 Pull every 4th 25 Fly or BR 3 * 100 IM (8/10/1/6) #1 +1, #2 +2, #3 +3 EBSC or KBM 25's 3 min...
50 views
Mar 30, 20221 min read
Thursday March 31
300 Pull breathing every 5 if free 4 * 75 Kick descend 300 IM (200 IM/100 IM) 4 * 75 descend could be 1) Fly/Bk/Br 2) Bk/Br/Fr 6 * 25 on...
46 views
Mar 30, 20221 min read
Wed Recovery
10 * 75 on 1:30 1) fist/Drill/Swim 2)Scull/50 build 600 with fins 4 dolphin kicks off every wall 500 paddles no back straps 400 Social...
34 views
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