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Mar 9, 20221 min read
Wed Mar 10
800 SKdrillS with fins 5 * 50 on 1:00 descend SC and/or time 300 Pull breath every 5 if free 6 * 200 on rest negative split and descend...
44 views
Mar 7, 20221 min read
Tues March 9
400 choice 4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long) 10 * 100 (pace plus faster time plus slowest time) 200 Choice 4...
49 views
Mar 7, 20221 min read
Mon March 7 IM wheels
400 FrIM 300 IM kick done as (200/100) 6 * 50 IM switch - work leg tempo on turns EBSC 25's IM wheel #1 swim 25-25-50-75 75-25-25-50...
40 views
Mar 2, 20221 min read
Thur March 3 am & pm
400 s/k/p/s 300 IM (200+100) 4x50 Dec 1:00 (*** 100 back time +20) 16x100 on 1:30 (16) 1:40 (15) 1:50 (13) 2:00 (12) free br every 3, bk...
45 views
Mar 2, 20221 min read
March 2nd
32 * 25 Kick 1-4 with board on :35 5-8 rotate no board on :35 9-12 with board on :30 13-16 rotate no board on :35 1:00 minute repeat with...
37 views
Feb 28, 20221 min read
March 1
400 maintain Stroke count 4 * 75 Kick descend 400 Choice 4 * 50 1) 15/25/10, 2) 15/25/10 2 times through 2 * 175 swim fast (goal = 200...
33 views
Feb 28, 20221 min read
Feb 28
36 min warmup and aerobic maintenance 300 Pull (breath every 5 if free) 4 * 75 Kick descend 300 Swim with 5m walls 4 * 75 Pull descend...
49 views
Feb 24, 20221 min read
Thurs Feb 24 pm swim
4 * 25 3 * 50 2 * 100 1 * 200 2 * 100 3 * 50 4 * 25 - 25 minutes? Maintain Stroke count throughout - if you get faster or holding the...
22 views
Feb 23, 20221 min read
Thurs Feb 24 am
800 SKPS 4 * 100 descend to 400 pace 4 * 50 descend to 200 pace (nonfree) At 6:34 be ready to swim 6 * 100 at close to 400 Pace on 2:30...
25 views
Feb 22, 20221 min read
Wed Feb 23 - 2 hours
400 Free/bk by 100 fist/swim by 50 3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10) Three times tiger sprint 75 swim long...
30 views
Feb 21, 20221 min read
Tues morning Aerobic Maintenance Feb 22/2021
300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35 9 *...
56 views
Feb 21, 20221 min read
Family Day Feb 2022 3:45-5:30 at Queens
300 Swim 4 or 6 * 75 Kick descend or 6 (1-3 descend) 300 Pull – enter at 7/exit at 2 4 or 6 * 75 swim descend using increased tempo or 6...
39 views
Feb 19, 20221 min read
Sat Feb 19
400 Choice - max 1/2 free Swim 300 Pull smooth 4 * 75 descend 4 * 50 descend 4 * 25 15/10 Choice until 2:40 5 * 200 - handicapped for a...
22 views
Feb 18, 20221 min read
Fri Feb 18 7:30-8:30
4 * 100 IM on 2:00 done as: Fly & Back = KnoB Breast = swim with dolphin K Free = build and descend 6 * 100 IM on 1:45 done as 1) RA 2)...
27 views
Feb 17, 20221 min read
Thur Feb 17
6 * 400 increasing effort throughout max 1:00 rest between repeats #4&5) could be 300 if falling behind 1) Swim fr/bk by 100 fist/ swim...
28 views
Feb 16, 20221 min read
Feb 16th Speed
300 Pull breathing every 5 200 Kick "-" 6 * 50 with fast turn on 1:00 choice until 8:00 (something that will make you a better swimmer...
30 views
Feb 15, 20221 min read
Feb 15 2022
400 maintain Stroke count 4 * 75 Kick descend 400 IM with fins - long off all walls EBSC 25's 5 times through 175 swim fast (goal = 200...
44 views
Feb 13, 20221 min read
Mon Feb 14
12 * 50 1) RA 2) LA 3) Build 4) strong PBL 10 * 75 Pull 1) 25 Back/50 Br 2) 50 Back/25 Breast or 15 * 75 fastest possible pace extra min...
46 views
Feb 12, 20221 min read
Sat Feb 12
800 SKPS 3 * 300-400 descend - each one is the same but no Free :30s rest 3 * 200 on 3:00 (+/- 10), 6 * 50 with fins, 5 on :35 or 40, 1...
23 views
Feb 11, 20221 min read
Fri Feb 11
12 * 50 2 on 1:00, 1 on :50 2 on :55, 1 on :45 2 on :50, 1 on 40 3 on :45 200 75 Drill/25 swim long/50 Drill/50 Build 10 shooters on...
36 views
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