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Jun 241 min read
Mon June 24
400 warmup OYO on 10:00 3 * 700-800 descend on 12 Looking for 30-50 seconds rest - could pull #1, if you mix it up do so consistently...
27 views
Jun 221 min read
Sat June 22
400 with equipment of choice breath every 4/5 if free 300 Kick (200 IM/100 IM 8 * 50 on 55/50/45/40 then 50/45/40/35. +/- 5 6 * 25...
25 views
Jun 191 min read
Thursday June 19
700-800 IM Flow 4 * 400 descend by effort on 5:30 or 6 different stroke than main set below or at least every 4th 25 a different stroke...
23 views
Jun 191 min read
Wed night Threshold
400 Free/Back by 100 fist/Swim by 50 300 Pull 4 * 75 kick descend 300 Swim 4 * 75 with knuckle paddles 300 IM kick (200&100) 4 * 75...
30 views
Jun 181 min read
Tues Jun 18
800 with fins 50S/50 Flow 3 * 150 Pull with paddles - build and descend 3 * 100 Kick with fins Build and descend Vertical Kick (3 * 5s...
13 views
Jun 171 min read
Mon June 17
twice thru 300 swim with fins 4 * 75 kick descend with fins 300 Pull 4 * 75 PB with paddles 6 * 400 lots of best stroke, use it as an...
18 views
Jun 121 min read
Wed June 12
400, 3*100 IM, 2*50 at 200 pace from dive OYJ swimmers 6 * 100 knuckle paddles with fins on 2:15 Swim with fins - build kick on 2:15...
41 views
Jun 111 min read
Tues June 11
600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25...
29 views
Jun 101 min read
Mon June 10th
600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400...
31 views
Jun 71 min read
Fri June 7
300 Pull 75 Fr/25 Breast/75 Back/100 Choice 200 build kick 300 Swim with fins (200 Build, 4 * 25 overkick) 3 * 100 IM with flutter kick...
38 views
Jun 61 min read
Thur June 6 am
400, 4*100, 4*50 descend 8*25 easy speed from dive then swim back easy speed on 1:30 1-4) IM order, 5-8) choice 4 * 50 @ 200 pace at 5:40...
39 views
Jun 51 min read
Wed 3:30-5 pm Jun 5
5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00 300 Pull on 5:00 4*75 Kick descend 300...
31 views
Jun 31 min read
Tuesday morning post regionals (June 4)
800 IM flow with fins (min 100m/stroke) 3 * 100 approx 20s rest 4 * 50 1) 15-25-10, 2) 15-25-10 6 * 25 1) 3&glide, 2) 4&glide/4 swim/4...
27 views
May 291 min read
Thur May 30 - the sleep in edition
15*50 1-5 on 1:00 max 2 free 6-9) K/S, S/K on :55 10-12) IM Switch on :50 13-14) Swim on :45 15) Fly Relay takeover and Start turn finish...
30 views
May 291 min read
Just 90 minutes on a Wednesday
Choose 3 of 300 Breast (2K1P/3K1P/2K1P/Swim by 25) 400 Free Pull dog Paddle/Pull long/50 6 Kicks/side onto Swim 400 Back Dolphin kick,...
30 views
May 281 min read
Tues May 28th
400 Free/Back by 100 fist/swim by 50 300 Pull build - knuckle paddles if using 200 IM with fins 4 * 50 build and descend down to 200 Pace...
25 views
May 271 min read
Mon May 27
800 Flow with fins 9 * 50 IM switch - powerful kick in and out of walls 3 * 25 from blocks - easy speed to 20m 4 * 25 15/10 8 * 100 on...
36 views
May 241 min read
Sat May 25
3 * 300 Build and "-" on 5:30 or 6:00 - could be pull and/or snorkel - no paddles 6 * 50 K 1-3 descend stroke A, 4-6 descend stroke B 5...
49 views
May 231 min read
Friday circuits - May 24
20 *25 - at least 8 non free 4 on 30, 2 on :25 3 on 30, 3 on :25 2 on 30, 2 on :20 1 on 30, 3 on :20 300 Pull, 200 IM Kick, 4 * 25 on :45...
37 views
May 221 min read
Thursday am
1st 1/2 hr 8 * 75 1) fist/drill/Swim 2) scull/build Twice thru all on 1:00 37.5 build 2 * 25 from center 50 from center 12.5 sprint to...
33 views
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