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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...

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...

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...

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...

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...

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...

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...

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,...

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...

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...

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...

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...

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...

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...

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 &...

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...

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...

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...

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...

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