top of page
Search
Mar 29, 20221 min read
Tues Night Tolerance
300 with fins 4 * 75 pull descend 300 Kick 3 * 100 IM descend great walls low stroke count (8/12/8/12) ish 4 * 50 descend to 200 pace...
35 views
Mar 28, 20221 min read
Test set Tuesday
800 SKPS 12 * 50 1 on :40 2 on :55 1 on :35 2 on :55 400 choice two heats of 10 * 100 test set (200 choice in between heats) Previous...
59 views
Mar 28, 20221 min read
Off to a quick start Mon Mar 28
400 with fins free/back by 100 fist/swim by 50 300 Pull with paddles Max 1/2 free 200 IM kick EBSC 25's 6 * 50 1) 15-25-10, 2) 15-25-10...
50 views
Mar 25, 20221 min read
Saturday march 25
400 free/back by 100 fist/swim by 50 4 * 50 Back-Kick/Breast swim 4 * 200 IM with fins 1) K/S/S/K 2) K/S/K/S 3) swim work turns 4) swim...
45 views
Mar 24, 20221 min read
Friday morning circuits - March 24
Partner warmup 12 minutes don't start the swim until partner is plank <--> 50 Free wall angels/thoracic stretches <--> 50 Back squats...
42 views
Mar 24, 20221 min read
Thursday Kicking
6 * 50 Back Kick/Breast swim 400 75 big kick/25 fast kick - with fins 300 Kick on your back - Grumpy/Don't shoot/Streamline 200 IM kick 4...
31 views
Mar 23, 20221 min read
even faster
400 free/back by 100 fist/swim by 50 with fins 300 Pull with paddles - middle 100 PBL 200 kick - work in and out of walls at 6:18 8 * 50...
49 views
Mar 23, 20221 min read
Wed Mar 23 fast fast fast
400 breath every 5 if free (PB and paddles opt'l) 4 * 50 kick descend to quick feet Twice thru 2 * 25 Drill to p[romiote high turnover on...
42 views
Mar 21, 20221 min read
Tues March 21 am
400 SKPS Double up - double down (44 min) Take the rest you need to maintain SC 4 * 50 3 * 100 2 * 200 1 * 400 2 * 200 3 * 100 4 * 50 5 *...
50 views
Mar 21, 20221 min read
Catch early - catch often
400 Fr/Bk by 100 fist/swim by 50 300 Pull Free with paddles top straps only 300 IM Kick (200/100) 4 * 50 descend 3 times thru 1) 50 done...
47 views
Mar 19, 20221 min read
Saturday Finale
250-300 Pull 4 * 75 Kick descend 250-300 Swim 4 * 75 Pull descend 200-300 Kick drill 4 * 75 Swim descend (to best 75 from yesterday??) 33...
61 views
Mar 18, 20221 min read
Friday March 18th
Enter as we normally do - back to Mitchell Hall tomorrow 400 Choice no Free no fins 400 with fins 4 or 5 * 200 IM on 4:30 or 3:45 Fly =...
48 views
Mar 17, 20221 min read
5 * 50 times two for good luck
300 2 * 100 4 * 50 1) 15-25-10, 2) 15-25-10 5 * 50 on :40 (or 50), 50,60, 70, 80 12 * 50 on 50 or 55 recovery 2 * 25 15-10 5 * 50 on :40...
72 views
Mar 16, 20221 min read
Thursday turning point March 17
300 Pull breathing every 5 if free 4 * 75 kick descend hip stretches 4 * 50 Back Kick/Breast Swim 200 worth of choice 50 Sprint - dif...
51 views
Mar 16, 20221 min read
Wed Kicking it into high gear Mar 16 pm
400 FRIM 300 Fly 25K-50 Dr-25 S 4 * 50 descend to 200 Pace 100 Choice 2 * 25 15/10 Fast 50 from blocks for time 3 * 100 Kick descend 3 *...
90 views
Mar 15, 20221 min read
Tues Threshold
400 SKPS 5 * 75 on 1:45 1-3) descend maintain stroke count, 4) smooth, 5) let er rip 4 * 25 15/10 10 * 75 goal =75% of 100 time plus 1 -...
48 views
Mar 14, 20221 min read
Tues morning sprint
200-300, 2 * 100, 3 * 50 descend 3 * 50 work turns 3 times thru 1 jump off the block 10s of something very fast 1 sprint off the bottom...
59 views
Mar 13, 20221 min read
March Break Madness Day 1
3 * 800 with increasing effort (35 min) may be 600-700-800 or other dist to get all three in but max 30s rest between each my suggestion...
49 views
Mar 12, 20221 min read
Sat morning 8-9:30 am
400 Choice 4 * 75 descend breath every 5 if free 6 * 50 IM switch 4 * 25 15-10 (25 minutes to here) Group A (oldest 1/2) starts at #2...
38 views
bottom of page