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Jul 211 min read
Mon July 22
600 IMish flow with fins 400 swim - each 100 the same - open turn @ 100 to ensure each 1 gets faster 3 * 200 on 3:00 descend to PB+15-25...
43 views
Jul 201 min read
Sat July 20
100 Pull Long Arm Dog Paddle 200 with fins kick on side breath, return and stroke with other arm 200-300 50 Free or Back and flip into...
27 views
Jul 181 min read
Fri July 19
300 Pull 4 * 75 Swim descend 300 Kick (200 IM/100 IM) 4 * 75 Pull descend 300 Swim - fast turns 4 * 75 Kick descend 4 turns with...
25 views
Jul 181 min read
Thur July 18
300 3 * 100 IM 1) with dolp kick, 2) with flutter, 3 regular 4 * 50 1) 15-25-10, 2) 15-25-10 400 50 drill/25 swim with fins 2 * 25 smooth...
21 views
Jul 161 min read
Wed July 17
400 Smooth 4 * 25 (3,4,5,choice & glide) on :40 300 Dif stroke from above 4 * 25 with 12, 10, 8, 6 underwater dolphin kicks on :50 200...
26 views
Jul 161 min read
Tues July 16
300 with fins - 3 stroke stretch, 3 stroke swim 200 Kick IM 300 IM (drop a stroke or 50 of two) 200 Kick 300 choice 200 Kick fast even...
17 views
Jul 151 min read
Mon July 15 pm
800 SKPS 3 * 100 descend 8 * 25 on 1:00 odd, 3,4,5,choice and glide even 15/10 36 * 50 on 1:00 1-18) 2 Fast/1 easy, 19-36) 1 Fast, 2...
22 views
Jul 151 min read
Mon July 15
800 Flow with fins 3 * 300 1) long turns 2) fast turns - sold swim free then another stroke into walls 3) Kick "-" Chloe pull - DPS four...
17 views
Jul 131 min read
Saturday speed and strength
300 Choice, 3*100IM, 2*50 build, 4*25 15/10 2 * 25 at 90% 2 * 25 sprint 4 * 50 from push 1-3 descend, 4 hold 200 Pace 30 min to here then...
28 views
Jul 121 min read
Fri July 12 - aerobic
10*75 on 1:20 1) Fist/Swim/Drill, 2) Scull/50 Build 3*200 descend on 3:00 down to PB+20 25/23 *100 on 1:25 or 1:30 go slow enough on #1...
15 views
Jul 111 min read
Thu July 11
Thu - Threshold work Fri - Aerobic Sat - Speed, Strength and Kick (for those that can) Thu 300, 3*100, 3*50 descend 1 * 100 at 400 Pace...
15 views
Jul 91 min read
Tuesday at noon
Helena and Chloe first part of last nights workout then join in Ryan and Ella 24 * 25 on :30 - max 2 free in a row four times thru rd 1&3...
19 views
Jul 81 min read
Mon July 8
800 SKDrS with fins 9 * 100 descend 2, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25, 120 8 * 200 3 on fpp +15, 1 on fpp - every 4th 25 flip...
13 views
Jul 21 min read
Wed July 3 7:30-8:45 am
600 choice 3 (if racing tomorrow) or 4 * 200 descend to PB + 25 3 or 6 * 50 Pull - all done long to strong 4 * 50 (could start higher...
24 views
Jul 11 min read
Tues July 2 noon-1:30 pm
600 Flow with fins 300 Pull "-" 200 Kick - each 50 gets faster 4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here 12 min OYO 3 * 50 sprint...
24 views
Jun 281 min read
Sat Jun 29
OYO or 300, 3*100, 3*50 descend (15 min) Ella 1/2 the distance at 80-90% effort Everyone else blast right from the get go 200 on 10:00 2...
34 views
Jun 281 min read
Friday morning short, sweet and speedy
800 OYO - Flow with fins? 6 * 50 1) 15-25-10, 2) 15/25/10 3 triangles 4*spin drill 8 * 25 easy speed on 1:00 8 * 25 sprint walks backs on...
21 views
Jun 271 min read
Thursday base work
300, 3 X 100, 3 X 50 descend 6 or 7 X 400 - go for it on 7 iff you are feeling better than you thought 5:40 to 4:40 or + 10 or +20 or +...
22 views
Jun 261 min read
Recovery Wednesday
8 * 150 with fins on 2:45 10m off walls middle 50 or 25 #3&6 different stroke 8 * 50 Bk K/Breast Swim on 1:00 12*25 on 45 3&glide, 3...
18 views
Jun 251 min read
Throwback Tuesday (June 25)
300 swim 5 kicks off walls 300 kick dead 100’s 1-3 300 pull breathe 3-5-7 8x75 Rolling IM /1:15 4 * 25 1) 5&glide, 2) 15/10 12x50 Dive...
26 views
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