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May 211 min read
Tuesday night sprint
600 Choice 6 * 100 50 Stroke B/50 Stroke A build/oprn turn/strong 4 * 50 descend to P200 6 * 5 in/10 out 1&2) out = 5&glide 3&4) fast...
23 views
May 201 min read
Tue May 19 am
300 Pull 75 stroke A/25 Stroke B - very long 200 IM kick 300 with fins <--> 200 Swim build <--> 100 (4 * 25) with chutes 4 * 25 1) 5 &...
29 views
May 151 min read
Thur May 16
10*75 1) fist/dr/swim, 2) scull/50 build on 1:30 4 * 25 1) 5&glide, 2) 5/swim/5 glide, 3)&4 15/10 4 * 50 25 build into sprint turn...
43 views
May 151 min read
Wednesday May 15
400, 4*100 IM or best stroke, 4 * 50 descend 8 * 25 smooth underwater 5&glide 5&swim&underwater into flip 5m out 5&swim&underwater into...
30 views
May 141 min read
Tues May 14
800 IM Flow with fins (min 100m of each atroke) 600 IM flow (min three strokes - stronger/no fins 400 IM flow with fins - speedy - 30 min...
24 views
May 81 min read
Wednesday 3:30-5 at the
20 * 25 on :35 - stroke hygiene!! 1-3) smooth free 4-6) 7) build 8) strong 9) 5 and glide 10) 15/10 4 * 50 1) 15-25-10, 2) 15-25-10 300...
28 views
May 71 min read
Tuesday at APAC 4-5 pm
800 with fins RA/LA/Drill/Swim - not all free 4 * 75 descend to 200 pace on 1:30 4 * 50 descend (#3 at 200 pace 4 * 25 15/10 Broken 200...
17 views
May 61 min read
Mon May 6 - 3:30-5 YMCA
8 * 50 1-3 descend SC and/or time 3 times thru 200 IM kick descend 200 Pull every 4th 25 off descend 100 IM - 1) dolph, 2) flutter, 3)...
24 views
May 31 min read
Saturday morning at the Y
10 * 75 on 1:30 1) Fist/Drill/Swim 2) Scull/50 build 3 * 100 descend to 400 pace on 1:45 45s rest 3 * 50 descend to 200 Pace 30s rest 8 *...
43 views
May 31 min read
Friday night at the Y 6:30-8pm
400 Pull smooth - breathing every 3 Paddles can be worn for all or some if knuckles over top 600 IM flow with fins - skip a stroke 12*25...
34 views
May 21 min read
Thursday night
800 IM flow with fins Four times through on 8:00 200 Pull long - 150 build/last 50 PBL right into 100 kick get faster every time right...
40 views
May 11 min read
Wed May 1
400 Free back by 100 fist/swim by 50 - with fins 300 Pull 1st 200 with knuckle paddles 3 * 100 IM - 1) with dolphin kick, 2) with flutter...
30 views
Apr 301 min read
Tuesday 2:30-3:30 pm YMCA or 5-6 APAC
300 Swim back and free with dolphin kick 300 Pull - last 100 PBL 300 IM - drop strokes as needed - build kick twice thru (all on :45) 25...
36 views
Apr 251 min read
Thurs feel - Apr 25
400 Free/Bk, fist/SWim 3 * 200 (100 build knuckle paddles/50 tight kick/50 S long 4 * 25 (10m, 15m , 20m , 15m fast) 3 dives 2 * 50 1 @...
20 views
Apr 241 min read
Wed night speed
800 6 Kicks per side Free and back with fins or ?? 600 choice of drill(s) no fins 600 IM pull Fly underwater recovery- Free alternate 25...
26 views
Apr 221 min read
Tues Apr 22 am
800 IM with fins Fly underwater recovery, Back 6 kicks Breast swim with dolphin Kick Free 6 kicks 6 * 50 IM switch 4 * 50 1) 15-25-10, 2)...
31 views
Apr 211 min read
Mon Apr 22
300 Pull long 2 breaths/25, break at walls 300 Swim long - same as pull 300 kick build 300 Pull with paddles - each 100 gets stronger 5 *...
78 views
Apr 191 min read
End of the cycle Sat April 20th
400 Free/Back by 100 fist/Swim by 50 300 Pull with knuckle paddles (reg/low/reg) 200 IM k/s by 25 3 times thru on 1:00, 30s, 30s 4 fast...
55 views
Apr 171 min read
Thur Apr 18
1/2 hr warm up. 1000-1600m suggested 400-800 long @ loose descending 3-4 * 50-75 Speed work 2-6 * 15-25m Turns and dive 2-4 * 50 long and...
47 views
Apr 161 min read
36 * 50 III. Tue April 19
300 Pull on 5:00 4 * 75 kick descend on 1:30 300 Swim on 4:45 4 * 75 Pull descend on 1: 20 300 Kick - each 100 gets faster on 6:40 4 * 75...
25 views
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