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Tuesday Sept 10 am Queens
800 SKPS 4 * 100 Swim w/ a build Kick 4 * 200 choice on 3:00, 3:20 or (3+100m) 3:40 "-" and descend. long walls 6 * 25 1) 5&glide, 2)...
Sep 9, 20241 min read
Queens Monday morning
400, 4 X 100, 4 X 50 descend then 5 min OYO & chance to take or retake the 5 * 50 test or 4 * 25 15/10 300 Pull on 5 4 * 75 Swim descend...
Sep 8, 20241 min read
Friday Sep 6
Warm up 400, 4 * 100, 4 * 50 descend At 3:20 4 * 25 (15m sprint/10m long) 5 * 50 test set 5 * 50 on 1:00 from a dive 1 wave at a time....
Sep 6, 20241 min read
Sep 5 HP/SP
12 * 75 on 1:30 or 100's on 1:40 1) fist/Drill/Swim 2) Scull/50 build 3) 75 Kick 600 Pull breathing every 5 if free 8 * 100 IM on 2 or...
Sep 5, 20241 min read
Sept 4 pm and 5 am
Sept 4th - first KBM swim Welcome back meeting with swimmers 400 IM flow Focus on body position with efficient relaxed movements Leg...
Sep 4, 20241 min read
Wed Sept 4th
SAFE SPORT Running out of time - eleven cycles prep, sick, exams, taper, home * 2 5 & glide review 6 by 5 and glide long to wall build...
Sep 3, 20241 min read
Tues Sept 3, Let's go!
800 IM Flow (800-1000 if fins) Focus on body position with efficient relaxed movements Leg dominant ie: Fly - dolphin kick or Fly...
Sep 2, 20241 min read
Mon July 22
600 IMish flow with fins 400 swim - each 100 the same - open turn @ 100 to ensure each 1 gets faster 3 * 200 on 3:00 descend to PB+15-25...
Jul 21, 20241 min read
Sat July 20
100 Pull Long Arm Dog Paddle 200 with fins kick on side breath, return and stroke with other arm 200-300 50 Free or Back and flip into...
Jul 20, 20241 min read
Fri July 19
300 Pull 4 * 75 Swim descend 300 Kick (200 IM/100 IM) 4 * 75 Pull descend 300 Swim - fast turns 4 * 75 Kick descend 4 turns with...
Jul 18, 20241 min read
Thur July 18
300 3 * 100 IM 1) with dolp kick, 2) with flutter, 3 regular 4 * 50 1) 15-25-10, 2) 15-25-10 400 50 drill/25 swim with fins 2 * 25 smooth...
Jul 18, 20241 min read
Wed July 17
400 Smooth 4 * 25 (3,4,5,choice & glide) on :40 300 Dif stroke from above 4 * 25 with 12, 10, 8, 6 underwater dolphin kicks on :50 200...
Jul 16, 20241 min read
Tues July 16
300 with fins - 3 stroke stretch, 3 stroke swim 200 Kick IM 300 IM (drop a stroke or 50 of two) 200 Kick 300 choice 200 Kick fast even...
Jul 16, 20241 min read
Mon July 15 pm
800 SKPS 3 * 100 descend 8 * 25 on 1:00 odd, 3,4,5,choice and glide even 15/10 36 * 50 on 1:00 1-18) 2 Fast/1 easy, 19-36) 1 Fast, 2...
Jul 15, 20241 min read
Mon July 15
800 Flow with fins 3 * 300 1) long turns 2) fast turns - sold swim free then another stroke into walls 3) Kick "-" Chloe pull - DPS four...
Jul 15, 20241 min read
Saturday speed and strength
300 Choice, 3*100IM, 2*50 build, 4*25 15/10 2 * 25 at 90% 2 * 25 sprint 4 * 50 from push 1-3 descend, 4 hold 200 Pace 30 min to here then...
Jul 13, 20241 min read
Fri July 12 - aerobic
10*75 on 1:20 1) Fist/Swim/Drill, 2) Scull/50 Build 3*200 descend on 3:00 down to PB+20 25/23 *100 on 1:25 or 1:30 go slow enough on #1...
Jul 12, 20241 min read
Thu July 11
Thu - Threshold work Fri - Aerobic Sat - Speed, Strength and Kick (for those that can) Thu 300, 3*100, 3*50 descend 1 * 100 at 400 Pace...
Jul 11, 20241 min read
Tuesday at noon
Helena and Chloe first part of last nights workout then join in Ryan and Ella 24 * 25 on :30 - max 2 free in a row four times thru rd 1&3...
Jul 9, 20241 min read
Mon July 8
800 SKDrS with fins 9 * 100 descend 2, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25, 120 8 * 200 3 on fpp +15, 1 on fpp - every 4th 25 flip...
Jul 8, 20241 min read
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