even faster
400 free/back by 100 fist/swim by 50 with fins 300 Pull with paddles - middle 100 PBL 200 kick - work in and out of walls at 6:18 8 * 50...
Wed Mar 23 fast fast fast
400 breath every 5 if free (PB and paddles opt'l) 4 * 50 kick descend to quick feet Twice thru 2 * 25 Drill to p[romiote high turnover on...
Tues morning sprint
200-300, 2 * 100, 3 * 50 descend 3 * 50 work turns 3 times thru 1 jump off the block 10s of something very fast 1 sprint off the bottom...
Thurs Dec 2
4 * 100 on 2 S/K/RA/LA or 50 Bk K/50 Br Swim 3 * 300 Pull with paddles descend on 4:15 or 275/275/300 4 * 25 15/10 Relay takeovers and...
Wed Dec 1
4 * 200 on 4:00 1) 2,3,4,5 dolphin kicks off wall by 50 2) no free 3) 25/75/25/75 IM Pull 4) work turns 4 * 50 descend to 200 pace on...
Tues Nov 30th pm
300 Pull 100 Free/100 Back/100 Choice on 5:30 6 * 50 with fins on :50 Back Kick/Breast swim with a dolphin kick by 25 6 * 25 on 45 start...
Wed Nov 24
10 * 75 1) fist/drill/swim, 2) 25 scull/50 Build on 1:30 10 * 50 on 1:10 1-4) descend to 200 Pace 5-7) descend to 200 Pace 8) easy 9)...
Tue Nov 23
400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice) 200 "negative split" and maintain stroke count 6 * 10 kicks...
Thur Nov 11
9 * 100 1) PBL on 2 2) 50 Kick on PB/25 Pull/25 Swim on 1:50 3) 75 Build/25 Pull Long on 1:40 5 descending turns 15 * 15m sprint no...
Tuesday Double Nov 9
Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...
Mon Nov 2 am
800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch 4 * 50 Back K/Breast Swim descend on 1:00 12 * 25...
Wed Oct 27
3:45-6 – check in at 3:30 or close to it 800 IM Fly = Kick with fins, Bk = 150 6 Kicks per side build/50 Swim Br = no fins...
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...
Back at Queens Mon Oct 18
3:45-6 (arrive to enter at 3:30) leave pool at 5:50) 600 with fins by 100 head position (breath every 5 if free) entry (free 30 degrees...
Fri Oct 15
Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip...
