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Sep 251 min read
Wed Sept 25
12 * 100 on 1:40 or 1:45 1-2) Free 3) IM - descend IM 1-4 9 or 10 * 175 on 2:30, 2:40, 2:50 or 3:00 best average - holding 200 time? 5...
127 views
Sep 231 min read
Tues Sept 24
800 IM flow 6 * 50 build to underwater 15m sprint kick off 25m wall 15- 25 -10 15 -25- 10 3 * 100 IM with dolphin kick with flutter kick...
65 views
Sep 231 min read
Mon Sept 23 pm
300 Free back by 100 fist/swim by 50 3 * 100 IM (8/10/1/6) dolphin kicks off walls 4 * 50 descend 4 * 25 15/10 Finish in 20 min 4 *...
70 views
Sep 221 min read
Mon Sep 23
4 by 100, 1 by 125 3 by 100, 2 by 125 2 by 100, 3 by 125 1 by 100, 4 by 125 All with fins all on 1:30, 1:35 or 1:45 100's = K/S, 125's =...
98 views
Sep 201 min read
Fri pm
800 with fins (200 Choice flow/200 6 kicks Back/200 choice Flow/200 6 kicks Free) 600 Pull and paddles - open turns low stroke count 400...
45 views
Sep 191 min read
Fri Sept 20 - almost a recovery workout!
10 * 75 on1:30 12* 25 on 45 1) 5 and glide 2) underwater kick 3) build 4) 15/10 (24 min to here) Core work Three times thru 100 Pull on...
101 views
Sep 181 min read
Thur Sept 19 - Aerobic power
800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...
101 views
Sep 181 min read
Wed Sept 18
800 with fins done as 50 swim/50 flow Choose 2 of these 3 sets 4 * 500 swim or pull on 7:30 "-" and descend 4 * 400 IM on 7 or 7:30 (#4...
79 views
Sep 171 min read
Tuesday Queens 6:30-7:50 PM
Max 1/2 hour 500 Long walls 400 Distance per stroke 300 PBL with paddles, snorkel 200 kick "-" 4 * 25 15/10 at 7:00 200 strong pull or...
77 views
Sep 161 min read
Mon evening Q, maybe Tues am KBM
800 IM flow with fins 4 by 50 descend or 2 by (3 by 50 descend) 3 * 200 IM K/S by 50 S/K by 25 (kick is fast) Kick 3 by 4 by 75 Kick 1:00...
135 views
Sep 151 min read
Aerobic Monday
OYO get ready for 6:15 40 * 100 16 on 1:50, 1:45 or ? 12 on 1:45, 1:40 or 8 on 1:40, 1:35 or 4 on 1:35, 1:30 or Choose your order Swim...
93 views
Sep 111 min read
Thur Sept 12
6 * 300 - average 6 min/300 mix it up long turns fast turns PBL Kick Pull choice of (paddles and/or snorkel if you want 6 * 50 1-3...
69 views
Sep 111 min read
Wednesday Sept 11
400 IM K/S by 100 (could pull breast if knee issues) 3 * 100 descend - maintaining stroke count at 3:46 10 * 25 on 1:00 1) 5 & glide 2)...
43 views
Sep 91 min read
Tuesday Sept 10 am Queens
800 SKPS 4 * 100 Swim w/ a build Kick 4 * 200 choice on 3:00, 3:20 or (3+100m) 3:40 "-" and descend. long walls 6 * 25 1) 5&glide, 2)...
76 views
Sep 81 min read
Queens Monday morning
400, 4 X 100, 4 X 50 descend then 5 min OYO & chance to take or retake the 5 * 50 test or 4 * 25 15/10 300 Pull on 5 4 * 75 Swim descend...
144 views
Sep 61 min read
Friday Sep 6
Warm up 400, 4 * 100, 4 * 50 descend At 3:20 4 * 25 (15m sprint/10m long) 5 * 50 test set 5 * 50 on 1:00 from a dive 1 wave at a time....
60 views
Sep 51 min read
Sep 5 HP/SP
12 * 75 on 1:30 or 100's on 1:40 1) fist/Drill/Swim 2) Scull/50 build 3) 75 Kick 600 Pull breathing every 5 if free 8 * 100 IM on 2 or...
35 views
Sep 41 min read
Sept 4 pm and 5 am
Sept 4th - first KBM swim Welcome back meeting with swimmers 400 IM flow Focus on body position with efficient relaxed movements Leg...
63 views
Sep 31 min read
Wed Sept 4th
SAFE SPORT Running out of time - eleven cycles prep, sick, exams, taper, home * 2 5 & glide review 6 by 5 and glide long to wall build...
103 views
Sep 21 min read
Tues Sept 3, Let's go!
800 IM Flow (800-1000 if fins) Focus on body position with efficient relaxed movements Leg dominant ie: Fly - dolphin kick or Fly...
49 views
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