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Wed June 4
15 * 50 +/- 10 5 on 60 4 on 55 3 on 50 2 on 45 1 on :40 400 various drills with fins 4 descending turns 2-6 speed drills (2 with fins/ 2...
Jun 41 min read
52 views
Tues June 3rd
36 minute warmup 300 Pull 4 x 75 kick descend 300 Swim 4 x 75 Pull descend 300 Kick (200 IM + 100 IM) 4 x 75 swim descend Speed work 4 x...
Jun 31 min read
60 views
Mon June 2
800 SKPS 3 * 200 on 3:30 50 Long/50 Build to 50 fast Kick that gets faster/50 Swim fast and get faster 4 * 50 1) 15- 25 -10, 2) 15 -25-...
Jun 21 min read
74 views
Sat May 31
8 * 100 50 Dr/50 Swim on 2:00 Rounds 1&2 no equipment Rounds 3&4 Pull Buoy Rounds 5&6 fins Rounds 7&8 Choice 10 min choice 150-200m...
May 311 min read
56 views
Fri May 30th
400 Free/Bk by 100 fist/swim by 50 with fins or 300 Free/Back by 75 50 fist/25 swim 300 IM drop a stroke(s) min 100 Kick 6 x 75 on 1:30...
May 291 min read
41 views
Thur May 29
10 x 50 4 on 55 3 on 50 2 on 45 1 on 40 300 Pull with paddles - every 4th 25 Br 300 with paddles 50 Pull/25 S Bridges <--> Chutes...
May 291 min read
35 views
Wed May 28
800 Flow and/or drill with fins 6 * 200 3 @ fpp+20 2 @ fpp + 10 1 @ fpp 5-8 min OYO at 4:10 4 x 50 descend to 200 Pace on 1:00 1 x 25...
May 281 min read
69 views
May 27th 2025
5 or 6 x 125 with fins on 15s rest done as kick hands at side(hands remain at side and flip/RA/LA/50 Slight Build that gets faster twice...
May 271 min read
39 views
Fri May 23 - 6:30 start
300 Pull - max 1/2 free - breathing every 3 when if free 3 x 50 descend 3 x 10s dolphin kick 3 dives 3 turns choice until 6:20 A/ 4...
May 221 min read
46 views
Thur May 21
800 IM with fins 150 flow/50 Swim 300 Pull 4 * 75 kick descend 300 Swim 4 * 75 Pull descend 300 Kick (200 IM long/100 stroke fast) 4 *...
May 211 min read
44 views
May 21
24 * 100 - last 25 dif stroke as often as you can 4 with fins on 1:30 4 without on 1:40 4 with fins on 1:25 4 without on 1:35 4 with...
May 211 min read
42 views
Mon May 12
300 Pull 200 Kick 100 Swim 4 x 50 descend to 200 Pace 4 x 5&glide/turn on 1:15 - turn gets fast each time 200 Drill 28 minutes to here...
May 121 min read
48 views
Sat May 10 - Zajak - taper
1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...
May 101 min read
18 views
Fri May 9
400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...
May 91 min read
54 views
Thur May 8th
300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...
May 81 min read
45 views
Wed May 7, 2025 YMCA
12 *75 1-6 with fins on 1:20, 7-12 no fins on 1:30 1) fist/Drill/Swim 2) scull/50 Build twice thru Shooter from push - shallow end ramp...
May 71 min read
55 views
Tues May 6
300, 3 x 100 IM, 3 * 50 descend to 200 Pace (15 min) 5 @ glide 15/10 build kick from float to full speed kick then 4 fast stroke (works...
May 51 min read
57 views
Mon Mar 5
twice thru 400 Pull long, 300 Swim "-", 200 Kick, 100 drill with fins 2nd round is stronger 20s rest between repeats - max 1/2 free 1-3...
May 51 min read
41 views
Saturday May 3
800 IM with fins Fly = Kick Back = 6 kicks Breast = Swim with 1 dolphin kick Free = entry under board RA/LA by 25 4 x 100 IM 1) long...
May 31 min read
43 views
Fri May 2nd at the YMCA
400 Free/Back by 100 fist/Swim by 50 300 Pull (PBL/Reg/Cheat 2 x (5 * 50) kick on descend on 2:00 1-3) descend 4) easy 5) Sprint 200 swim...
May 21 min read
29 views
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