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Apr 151 min read
Tuesday Apr 16
4 * 25 glide after 5+ fast kicks 4 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800...
33 views
Apr 141 min read
40 * 100 3rd times a charm Mon April 15
300 Choice, 3 * 50 descend 200 choice 4 * 25 - 5 sprint dolphin kicks and max glide Max 15 min to here 40 * 100 16 on 1:50 or 1:45 or ?...
28 views
Apr 111 min read
Fri Circuits
Warm up 5 * 50 descend on 1:00 25 build to a great turn 5 dolphin kicks and glide for distance 3 * 100 IM smooth on 3:00 stretching and...
46 views
Apr 101 min read
once more - with passion!
5 * 400 descend on 7, 6:30, 6, 5:30, fast 12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15 1 on fpp 2 on fpp +15 2...
55 views
Apr 91 min read
36 * 50 take 2
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
Apr 81 min read
Tue Apr 9 (5*50 - take 2)
4 * 25 glide after 5+ fast kicks 4 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800...
50 views
Apr 71 min read
Sun Apr 7
300 Choice 3 * 50 descend 200 choice 4 * 25 - 5 sprint dolphin kicks and max glide Max 15 min to here 40 * 100 16 on 1:50 or 1:45 or ? 12...
44 views
Apr 51 min read
Sat Apr 6
400 Free/Back by 100 fist/Swim by 50 300 Pull (low/reg/reg with knuckle paddles 200 IM underwater recovery on all strokes 6 * 50 1)...
62 views
Apr 41 min read
April 5 Circuits
400 6 kicks per side with fins 3 * 100 IM 1) with flutter kick, 2) with dolphin kick, 3) regular IM kick 200 IM K/S by 25 or 50 4 * 25 1)...
53 views
Apr 31 min read
Testing, testing 1, 2, 3 on Apr 4
1/2 hr warm up. 1000-1600m 400-800 long @ loose descending 3-4 * 50-75 Speed work 2-6 * 15-25m Turns and dive 2-4 * 50 long and strong...
67 views
Apr 21 min read
Wed Apr 3 pm - 7K give or take
5 * 400 descend on 7, 6:30, 6, 5:30, fast 12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15 1 on fpp 2 on fpp +15 2...
61 views
Apr 21 min read
Tue Apr 2 pm
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...
45 views
Apr 11 min read
Mon Apr 2
6 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800 Flow with fins (min 100 each...
49 views
Apr 11 min read
Apr 1
300 Choice 3 * 50 descend 200 choice 3 * 50 no breathing 5m in and out of walls Max 15 min to here 40 * 100 16 on 1:50 or 1:45 12 on 1:45...
40 views
Mar 271 min read
Thurs Mar 28
300 3 * 100 IM 1) with dolphin kick throughout 2) with flutter kick throughout 3) regular kick 3 * 50 descend to 200 pace 4 * 25 15/10...
61 views
Mar 271 min read
Wed Mar 27th
300 Choice 6 * 50 1-3 descend OYO until 5:20 - figure out your pace for 200's or do something productive - mobility, vertical kicking,...
25 views
Mar 261 min read
Tues Mar 26
300 Choice 6 * 50 1-3 descend 2 dif strokes Start this set at 3:42 2 * 100 on 1:45 1 * 200 on fpp + 20 2 * 100 on 1:45 2 * 200 on fpp +...
58 views
Mar 251 min read
Mon Mar 25
5 * 100 with fins on 1:45 Free and or Back RA/LA/6 kicks/build 4 * 100 IM with fins Fly 4 strokes Back DA Breast Swim Free 15m...
23 views
Mar 181 min read
Tues Mar 19
Workout 1 300 Pull 4 * 75 Swim descend 300 Kick "-" 4 * 75 Pull descend 300 Swim 4 * 75 kick descend everything on 2:00 3*75 Sprint....
57 views
Mar 181 min read
Monday Mar 18
800 S-K-P-S 600 S-K-Dr-S with fins - different stroke 3 * 100 descend with paddles - emphasis length 3 * 50 descend to 200 Pace. - at...
42 views
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