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Mar 131 min read
Thur March 14
400, 4*100 (IM? or drill/Swim) , 4*50 descend 4 * 25 (15/10) Sprint 4 times thru 2 * dive into speed work on 1:00 50 with chutes - keep...
40 views
Mar 131 min read
Wed March 13 pm 3:30-5:30
1000 IM Flow with fins (min 100 each stroke) 6 * 75 on 1:30 Free or Back - paddles 10 strokes per length or Fly with paddles underwater...
23 views
Mar 111 min read
Tuesday Mar 12
400 3 * 100 IM 1) with flutter, 2) with dolphin, 3) Swim 4 * 50 1) 15-25-10, 2) 15-25-10 2 * 50 Sprint on 1:30 100 fast turns on 3:00 4 *...
25 views
Mar 101 min read
Time change practice - oof
800 fins - min 100m each stroke Dolphin Kick Back 1/2 6 kicks - 1/2 build S Breast fins off 10-20 egg beater-breast Kick Free 1/2 6...
32 views
Mar 41 min read
Tues Mar 5 am
10*75 on 1:30 fist/Drill/Swim Scull/50 build Each repeat gets stronger 400 swim with fins - every 4th 25 fly or breast on 7 300 50...
45 views
Feb 261 min read
Tues Feb 27 am
800 IM Dr/6 KIcks/S w/ Dolp Kick/6 Kicks with fins 3 * 200 IM kick descend twice thru 300 Pull on 6:00 as: 75 Back/25 Breast/75 Free/25...
60 views
Feb 221 min read
Thur Feb 22
6:00-7:30 Kim 6 * 50 Bk Kick/Breast Swim 3 * 100 IM Kick 3 times thru - kicking hard through transistions 25 Fly/50 Bk/50 Br/25 Fr on...
39 views
Feb 211 min read
Wed Feb 21
800 S-K-Dr-S with fins 5 * 100 IM on 2:10 K/S by 25 S/K by 25 Swim with dolphin kick throughout Swim with flutter kick throughout Swim 5...
37 views
Feb 191 min read
Tues Feb 20th am
Excited to see starting block progress (!!??!!) or lack thereof :( 8 of 9 500-450-400 on average 7:30** - skip one to talk to Ken about...
58 views
Feb 151 min read
Fri Feb 16
400 Free/Back by 100 fist swim by 50 300 Pull 75 reg/25 PBL - paddles optional 200 IM Kick no board each transition swim 10m in and 1...
27 views
Feb 151 min read
Thur Feb 15
600-800 IM wih fins (14 min - drop up to a whole stroke or 150m each) Fly = K Bk= 6 Kicks Breast = Swim with 1 dolphin K/Pull Fr = 6...
21 views
Feb 131 min read
Wed Feb 14 pm
800 S-K-Dr-S with fins 6 * 75 with paddles 1-3 descend, 4-6 hold 5 * 5-10s strong Vertical kick every 30s 4 * 25 15/10 9 * 300 on 5:00 3...
105 views
Feb 121 min read
Tues Feb 13
400-800 long swimming 6 * 50 1-3 descend SC &/or time 4-6 descend to 200 Pace 2-6 * 50 1) 15/25/10, 2) 15/25/10 2-6 * 25 done as 15/10 3...
51 views
Feb 121 min read
Mon Feb 12
200 free low SC 200 free/best stroke 200 free -ve split 4x50 best stroke or IM 200 free descend 50’s If racing this weekend 12x25 optimal...
41 views
Feb 91 min read
Fri night Queens
300 Swim on 5:00 4 * 75 kick descend on 1:30 300 Pull on 4:30 4 * 75 swim descend (or Pull breath every 5 if free) on 1:30 300 Kick (200...
40 views
Feb 81 min read
Friday morning circuits Feb 9th
250-300 Pull on 5 4 * 75 kick descend on 1:30 300 Swim on 5 4 * 75 descend on 1:20 - If Free Pull & breath every 5 25 min to here 20 min...
51 views
Feb 81 min read
Thurs recovery
800 Flow with fins 5 * 100 IM on 1:50 with flutter kick throughout with fly kick throughout K/S by 25 S/K by 25 swim 4 * 200 (25 RA/50...
48 views
Feb 71 min read
Wed Feb 7
4 * 200 descend 3rd 50 kick - no board 6 * 50 from the center of the pool 4 * 25 15/10 12 * 50 best average on 1:30 12 * 25 smooth on 30...
46 views
Feb 51 min read
High Tempo Tuesday
400 Free/Back by 100 fist/swim by 50 300 Pull build 200 IM kick 4 * 50 build and descend down to 200 Pace on 1:15 4 * 25 15/10 8 * 25...
66 views
Feb 31 min read
Saturday morning speed
2 * 400 choice 1 with fins, 1 without 300 Pull - decrease Stroke Count throughout 300 Swim - 75 Build to 80%/25 off 300 Kick - (200 IM +...
58 views
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