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Feb 10, 20221 min read
Thur Feb 10
400 Swim – breath every 5 if free 4 * 100 Pull descend 400 Kick with fins (max 200 with board) 4 * 100 Swim on 1:45 1) 75 long/25 strong,...
42 views
Feb 9, 20221 min read
Wed Feb 9
10 * 75 on1:25 1) fist/drill/swim 2) scull/50 build 3-5) descend while maintaining SC 300 Pull breathing every 5 3 * 50 kick descend 400...
41 views
Feb 7, 20221 min read
Tues Feb 7 - let the sprinting begin!!
Warmup Pull 400 Fr/Bk by 100 Reg/Low by 50 Kick 6 or 5 * 50 on :55 or 1:00 EBSC 25's 6 * 50 IM switch on 1:00 - work the 5m in and out of...
48 views
Feb 7, 20221 min read
Fri Feb 7
Feb 7 – 7:30-9 YMCA 400 Pull (can use paddles 2nd round) on 7:00 4 * 75 Swim descend on 1:30 200 Kick “-“ on 5:00 4 * 25 15/10 on 1:00...
46 views
Feb 3, 20221 min read
Thur Feb 3 7:30-9
400 Pull 3 * 100 Kick descend on 2:30 400 swim different stroke from pull 4 * 25 15/10 on 1:00 3 * 50 blast kick on 2:30 5 * 100...
39 views
Feb 2, 20221 min read
Wed Feb 2 7:30-9 pm
(15min) 800-1000 choice – each 200 is the same and each 200 gets faster (ie you could do 4 * 200 IM without stopping as long as each on...
42 views
Feb 1, 20221 min read
Tues Feb 1
400 Free/Back by 100 fist swim by 50 9 * 100 (focus on body position build legs) 1) RA with paddle on 1:45 + 10? 2) LA with...
32 views
Jan 31, 20221 min read
Jan 31st - back at it YMCA 7:30-9 pm
600-800 with fins Back and free (75m 6 kicks per side/25m swim) 600 done as 50 drill/25 build for 1st 300, 25 Drill/50 build for 2nd 300...
37 views
Jan 4, 20221 min read
Jan 4th 7:30-9:00
400 Fr/Bk by 100 fist/swim by 50 300 Build pull maintain stroke count 200 IM K/S by 25 (build kick one stroke into fast turn) 4 * 25...
35 views
Jan 3, 20221 min read
Jan 3rd 2022 7:30 at the YMCA
If you can arrive a little early to get your membership that would be awesome 600-800 6 kicks for side with fins to help keep feet up 4 *...
42 views
Dec 23, 20211 min read
Thur Dec 23, 2021
600 Swim (max 1/2 free) on 10:00 4 * 75 pull descend on 1:15 3 * 50 K in 1:10 1) last 25 fast, 2) first 25 fast extra 40s then 3) 50...
16 views
Dec 21, 20211 min read
Wed Dec 22, 2021
Three times thru 200 Pull breathing every 5 100 RA/LA/kick drill/Swim 5 * 200 on 3, 3:15 or 3:30 75 Build stroke/25 recovery off/50...
43 views
Dec 21, 20211 min read
Tues Dec 21, 2021
300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 4 * 25 K on 45 (15s sprint then float) 9 * 50 2 on :55, 1 on :45 2 on...
45 views
Dec 19, 20211 min read
Mon Dec 20 3:30-4:45
400 drill with fins - Negative split - default is 6Kicks/side 300 Pull - maintain stroke count - Max 1/2 free 200 IM kick 6 * 25 15/20 on...
34 views
Dec 14, 20211 min read
Tues Dec 14 pm
400 Free back by 100, fist swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 * 100 IM 1) with free kick, 2) with...
18 views
Dec 12, 20211 min read
Mon Dec 13
400 Fr/Bk by 100 fist/swim by 50 4 * 75 pull descend 3 * 50 kick descend 4 * 25 done as 15/10 200 choice 2 tiger sprints 4 * 400 1) 6...
33 views
Dec 8, 20211 min read
Thur Dec 9 am
3 * 200 descend (3rd 50 K no board) on 3:45 300 Swim first 100 open turns, 2nd 100 long turns, 3rd 100 fast turns 200 Kick “‘-” Choose 2...
23 views
Dec 8, 20211 min read
Wed Dec 8
400 Fr/Bk by 100 fist/swim by 50 4 * 100 IM 1) IM Kick, 2) Fly kick, 3) Free kick, 4) Regular kick 4 * 50 Kick descend to pace 200 200...
50 views
Dec 7, 20211 min read
Tue Dec 7 am
5 * 200 descend on 3:00 or 3:15 - awesome turns please 6 * 150 on 2:30 or 2:45 1) Fly/Bk/Br 2) Bk/Br/Fr 9 * 100 smooth with fins and...
13 views
Dec 6, 20211 min read
Tues Dec 7
400 FRIM 4 * 75 Kick descend on 1:40 4 * 100 on 1:50 - increasing turnover throughout 1) Pull with paddles 2) Pull 3) S 4) swim with fins...
34 views
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