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6 hours ago1 min read
Mon Nov 4 pm
Twice thru different stroke each round 50 fist 50 Swim with build kick 50 with paddles - PB optional 50 with paddles and fins repeat with...
73 views
1 day ago1 min read
Mon Nov 4
800 Flow with fins 300 Pull 5 4 * 75 kick descend 1:30 250- 300 S on 4:30 4 * 75 Pull descend 1:20 300 Kick (200 IM + 100 IM) on 6 4 * 75...
112 views
3 days ago1 min read
Sat Nov 2
400 Choice on 8:00 Â 12 * 100 3 rounds on 2:05, 1:55, 1:45 or 1:40 75 Fly/25 Back S 75 Back/25 Breast S 75 Breast/25 Free S 100 Free ...
82 views
4 days ago1 min read
Fri am and pm
Only in the am and feeling good - consider doing pm workout 18 * 50 IM switch 1-6) K/S on 1:05 7-12) S/K on 1:00 13-18 Swim on :55 Â Dive...
106 views
5 days ago1 min read
Thurs Oct 31 am
600 S/K/P/S 3 * 100 IM 1) w/ dolphin kick, 2) w/ flutter kick, 3) regular three times thru 25 5 and glide on :45 50 15- 25 -10 on 1:00...
119 views
5 days ago1 min read
Wed Oct 30 pm
1000 flow with fins (min 150 of each stroke) 18 min 4 * 275?-300 Pull every 4th 25 PBL on 30s rest - 20 min 6 * 200 kick on 4:00 if using...
67 views
7 days ago1 min read
Tues Oct 29 am
10 * 75 on 1:20 1) fist/Drill/swim 2) Scull/50 Build 400 Maintain stroke count 4 * 75 pull descend 200 Kick 3 * 100 descend to 200 Pace...
92 views
Oct 281 min read
Mon Oct 28 pm
300 choice on 6 2 * 100 - 3rd 25 fast kick on 1:50 10 * 50 4 on fpp + 15, 2 on fpp +10, 2 on fpp + 5, 2 on fpp Three times thru - rotate...
72 views
Oct 271 min read
Mon Oct 28 am
Warm-up 4 * 200 descend on 3:30 4 * 50 1) 15- 25 -10, 2) 15 -25- 10 A/ 3 times thru 800 descend on 11:00, or 11:30 (could be...
93 views
Oct 251 min read
Fri Oct 25 pm
300, 3 * 100 IM 1) with flutter, 2) with dolphin 3) regular 4 * vertical dolphin kick, 7s on 23s off 6 * 25 1) 5&glide on :45, 2) 15-10...
34 views
Oct 241 min read
Fri Oct 5 am
800 IM Flow with fins 8 * 100 on 1:50 (5-8 stronger than 1-4) 1) 75 long fly/25 fast Back 2) 75 build/Back/25 fast Br 3) 75 fast Br/25...
102 views
Oct 231 min read
Thur Oct 24
Warmup OYO to be ready at 6:30 to sprint 6 * 100 in an hour - from the blocks for time minimum 200 warmdown between (personally I would...
81 views
Oct 221 min read
Wed Oct 23
1000 every 4th best stroke drill 10 dives - 1 in each lane 8x50 15- 25 -10, 15 -25- 10 /1:10 Sprint 3x12x50 / 60-70-80 by round Rd1:...
102 views
Oct 211 min read
Tue Oct 22
400 Swim 4 * 100 Pull descend 8 * 50 Kick 1-4 descend finish by 6:24 Distance Option three times thru - maintain speed throughout 200 on...
91 views
Oct 201 min read
Mon Oct 21 pm - no morning swim
800 Flow* with fins 6 * 200 descend on 3:10. 3:05, 3:00, 2:55, 2:50, 2:45 +/- 5, 10 or 15s extremes of 3:25-->3:00 or 2:05-->2:30 could...
96 views
Oct 161 min read
Thur Oct 17
300 on 5 3 by 100 IM (dolphin, flutter, reg Kick) on 1:45, 4 * 50 build to great turn and 15m sprint underwater on 1:15 6 * 25 1) 15/10...
102 views
Oct 161 min read
Wed Oct16
800 with fins - RA/LA/K/S by 50 4 or 5 * 200 200 swim to calibrate 3 or 4 * 200 Swim descend PB+30, PB+ 20-25, PB +10-20 (#4??) at 4:05...
51 views
Oct 141 min read
Tues Oct 15
14x25 free Long & smooth 8 on :35 4 on :30 2 on :25 4×300 @4:15/4:30/4:45/5:00 (go on 400 time - 15) *** 3dk min OEW (If 400 time is...
99 views
Oct 111 min read
Saturday then recover
Main set 300 Pull breathing every 3/5 (no breathing in or out of wall 10 * 50 on 1:00 1 long 1 @ 200 Pce 1 long 2 @ 200 Pace 1 long 1 @...
70 views
Oct 111 min read
Fri Oct 11 pm
5 * 100 on 1:50 1) 2 kicks off walls, 2) 3 kicks off wall... 3 * triangles 25, 50, 100, 200, 200, 100, 50, 25 Pull with paddles all...
39 views
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