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Monday Aerobic

800 Every 4th 25 Kick no board at 3:28 32-40 * 100 12-16 on 1:50, 1:45, 1:40 or 1:35 8-12 on 1:45, 1:40, 1:35 or 1:30 8 on 1:40, 1:35,...

First swim back Fall 2022

Q 6-7:30 am - 45 min swim KBM 4-5:30 75-90 min 200 choice 8 * 25 choice on :35 1-4 long 5-8 descend - never a better time to build good...

Thu Mar 31

400 Max 1/2 free, 6 * 50 Back K/Breast S 300 Pull every 4th 25 Fly or BR 3 * 100 IM (8/10/1/6) #1 +1, #2 +2, #3 +3 EBSC or KBM 25's 3 min...

Test set Tuesday

800 SKPS 12 * 50 1 on :40 2 on :55 1 on :35 2 on :55 400 choice two heats of 10 * 100 test set (200 choice in between heats) Previous...

Tues March 9

400 choice 4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long) 10 * 100 (pace plus faster time plus slowest time) 200 Choice 4...

Wed Dec 22, 2021

Three times thru 200 Pull breathing every 5 100 RA/LA/kick drill/Swim 5 * 200 on 3, 3:15 or 3:30 75 Build stroke/25 recovery off/50...

Tues Dec 21, 2021

300 with fins - every 4th 25 flip into Fly or Breast 200 Pull build 4 * 25 K on 45 (15s sprint then float) 9 * 50 2 on :55, 1 on :45 2 on...

Monday Nov 29

400 Free back by 100, fist swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 * 100 IM 1) with free kick, 2) with...

Thur Nov 18th am

300 Pull - max 100 Free 200 IM kick 3 * 50 descend to 200 pace At 6:15 4 * 25 on 1:00 15 sprint/10 long 2 tiger sprints ↔ 4 * 15m...

Wednesday Nov 10

600 Pull breathing every 5 on 11:00 300 IM Kick (200/100) on 6:30 6 * 50 1) 12.5/25/12.5 2) 12.5/25/12.5 on 1:00 20 * 100 on 1:50 5 fly...

Sat Nov 5

250-300 Pull on 5:00 1at and last 25 PBL 6 * 75 on 1:20 1st turn underwater, 2nd turn fast 4 * 50 on 1:00 1) build, 2) sprint 15m...

Mon Nov 1

300 Pull (middle 100 PBL), 4 * 100 IM, 4 * 50 descend 4 * 50 1) 15-25-10, 2) 15-25-10 12 * 25 IM order (kinda) on :40 no free and at...

Fri Oct 29

400 Back 6 Kick switch 400 Free 6 Kick switch - one with fins one without 300 IM Kick (200 IM/100 IM) 300 100 breath every 5, 100 PBL,...

Thur Oct 28 am

5:45 check in - can we be in the water for 6:00?? 10 * 75 on 1:20 1) fist/Drill/Swim 2) scull/50 build 9 * 100 1) 100 PBL 2) 50 RA/50...

Monday Oct 25

3:30entrance, 3:45 start Mon Oct 25 Warm up 400 IM Fly = K/S by 25, Back = Swim – long turns, BR = 2K1P, Free = Fast turns 800 IM with...

Saturday morning short one

Oct 23 am – tight times lines (2750m in 50 mins) 0 min mark 8 * 50 Choice on :50 – max ½ free 1:20 rest & put on fins 8 min mark 10 * 75...

8 * 800 Sat Oct 16

4 * 200 descend with fins on 3:15 1:00 2 * 400 IM on 8 (any 100 Drill, 100 Kick, 200 Swim) 1:00 4 * 200 Back on 3:45 (#1 last 50 kick) -...

Monday Oct 13 - APAC 3:30-5:30

6 * 50 Back K/Breast Swim on 1:00 800 S/K/Dr/S with fins 3 * 100 kick descend on 2:20 9 * 300 on 5:10 or 45 * 50 on 1:00 (1 long free,...

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