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2 days ago1 min read
Thursday Dec 12
800 IM flow with fins 400 IM K/S/Drill/S by 25,/50 or 100 300 Pull on 5 4 * 75 Kick descend on 1:45 300 Swim on 4:30 4 * 75 Pull descend...
63 views
2 days ago1 min read
Wednesday Dec 11
600 with fins 200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks 3 * 400 on 20-30s rest 1)...
49 views
3 days ago1 min read
Tuesday Dec 10
1200 S/K/Dr/S with fins 3 * 300 with increasing effort 1) Pull 2) Pull with paddles 3) every 4th 25 Fly or Breast 6 * dive and underwater...
15 views
Dec 61 min read
Sat Dec 7th
10 * 75 on 1:30 1) fist/drill/Swim 2) 25 Scull/50 build 400 Pull "-" 4 * 50 Fast Pull with paddles on 1:15 200 Kick "-" on 4:30 4 * 50...
65 views
Dec 51 min read
Fri Dec 6th
Warmup - done by 6:20 12X75 on 1:25 (25/50 or 50/25) 1) Fly Kick/Back S 2) Back Swim/BR 2K1P 3) Breast Scull/Free 6 Kick 4)...
70 views
Dec 41 min read
Thurs Dec 5
10 * 100 with fins alternate Swim on 1:30 and K/S on 1:40 5 * 200 1-3 descend, 4 long - extra 30 and 5) fast A/ descend Pull - paddles...
72 views
Dec 41 min read
Wed Dec 4
800 with fins 200 free/100 Back K-S/100 Br (1K per stroke) or Fly (K-S) 2 X (3 X 50 descend) on 1:00 rd 1 free, rd 2 non free 8 * 15...
58 views
Dec 21 min read
Tues Dec 3
400 Free/Back by 100 fist/Swim by 50 10 * 100 with fins on 1:40 Replace S with kick each time you get 7.5s rest, Replace Kick with Swim...
103 views
Dec 21 min read
Mon Dec 2 pm
300 Pull breathing every 3/5 if free on 5 200 IM kick on 4 100 IM 8/10/1/6 kicks off wall on 2 300 Pull with paddles on 5 4 * 50 descend...
95 views
Dec 11 min read
Mon Dec 2 am
400 IM flow with fins 18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round 25 Fly Kick/50 Back Swim 50 Fly build/25 Back Kick 25 Back...
102 views
Nov 281 min read
Fri Nov 29
400 Maintain Stroke count and dolphin kicks off walls 300 Dif stroke maintain stroke count and kicks off all 400 with fins every 4th 25...
97 views
Nov 271 min read
Thur Nov 28
800 SKPS 6 * 75 on 1:30 1) underwater turn - fast turn 2) double turn - fast turn 3) fast turn - long turn 4 * 25 15/10 4 * 50 descend 10...
104 views
Nov 271 min read
Wed Nov 27
600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch 400 with fins - every 4th 25 open trn and underwater dolphin kick 4 * 200...
68 views
Nov 251 min read
Tuesday Nov 26
400 with fins done as 75 swim/25 kick 50 swim/50 kick 25 swim/75 kick 100 swim 8 * 75 on 1:20 25 fly/50 back kick 50 back build/25 Breast...
104 views
Nov 251 min read
Mon Nov 15
4 * 400 (28 minutes) 1) swim with fins every 4th 25 Kick (Kick gets faster each time) 2) Pull - every 4th Breast or fly 3) IM K/S/2K1P or...
71 views
Nov 191 min read
Tue Nov 19
300 Pull 4 * 75 Swim descend 300 Kick "-" 4 * 75 Pull descend log rolls - but for our purposes - just roll side to side many dive...
153 views
Nov 171 min read
Mon Nov 18
800 IM flow 10 * 100 1) Fly Kick/Bk Swim on 1:50 2) Back Kick/Br Swim on 1:50 3) Br swim or Kick/Free Swim on 1:50 4) 75 Free Build flip...
125 views
Nov 151 min read
Fri Nov 15 pm
400 Pull Mac 1/2 free - breath every 5 if free 300 Kick (200 IM/100 Cgiuce) 200 IM Swim 4 * 25 15 -10 Breast Three times 4 * 25 Pull and...
39 views
Nov 141 min read
Fri Nov 14
KBM who are in at 6:30 600 done as RA/LA/50 Pull/50 Build on 12 4 * 75 Free or Back on 1:30 1st turn underwater, 2nd turn fast 300 Pull...
157 views
Nov 141 min read
Tue Nov 14 am
800 SKPS 7 * 200 pace time drops by 5s per 200 ie 3:00-2:30 2x8x25 on :30 (3 waves) 10 * 100 S/K up down 10s rest on 1:50
89 views
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