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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
Wed July 3 7:30-8:45 am
600 choice 3 (if racing tomorrow) or 4 * 200 descend to PB + 25 3 or 6 * 50 Pull - all done long to strong 4 * 50 (could start higher...
Jul 2, 20241 min read
Tues July 2 noon-1:30 pm
600 Flow with fins 300 Pull "-" 200 Kick - each 50 gets faster 4 * 50 1) 15/25/10 2) 15/25/10. 30 min to here 12 min OYO 3 * 50 sprint...
Jul 1, 20241 min read
Sat Jun 29
OYO or 300, 3*100, 3*50 descend (15 min) Ella 1/2 the distance at 80-90% effort Everyone else blast right from the get go 200 on 10:00 2...
Jun 28, 20241 min read
Friday morning short, sweet and speedy
800 OYO - Flow with fins? 6 * 50 1) 15-25-10, 2) 15/25/10 3 triangles 4*spin drill 8 * 25 easy speed on 1:00 8 * 25 sprint walks backs on...
Jun 28, 20241 min read
Thursday base work
300, 3 X 100, 3 X 50 descend 6 or 7 X 400 - go for it on 7 iff you are feeling better than you thought 5:40 to 4:40 or + 10 or +20 or +...
Jun 27, 20241 min read
Recovery Wednesday
8 * 150 with fins on 2:45 10m off walls middle 50 or 25 #3&6 different stroke 8 * 50 Bk K/Breast Swim on 1:00 12*25 on 45 3&glide, 3...
Jun 26, 20241 min read
Throwback Tuesday (June 25)
300 swim 5 kicks off walls 300 kick dead 100’s 1-3 300 pull breathe 3-5-7 8x75 Rolling IM /1:15 4 * 25 1) 5&glide, 2) 15/10 12x50 Dive...
Jun 25, 20241 min read
Mon June 24
400 warmup OYO on 10:00 3 * 700-800 descend on 12 Looking for 30-50 seconds rest - could pull #1, if you mix it up do so consistently...
Jun 24, 20241 min read
Sat June 22
400 with equipment of choice breath every 4/5 if free 300 Kick (200 IM/100 IM 8 * 50 on 55/50/45/40 then 50/45/40/35. +/- 5 6 * 25...
Jun 22, 20241 min read
Thursday June 19
700-800 IM Flow 4 * 400 descend by effort on 5:30 or 6 different stroke than main set below or at least every 4th 25 a different stroke...
Jun 19, 20241 min read
Wed night Threshold
400 Free/Back by 100 fist/Swim by 50 300 Pull 4 * 75 kick descend 300 Swim 4 * 75 with knuckle paddles 300 IM kick (200&100) 4 * 75...
Jun 19, 20241 min read
Tues Jun 18
800 with fins 50S/50 Flow 3 * 150 Pull with paddles - build and descend 3 * 100 Kick with fins Build and descend Vertical Kick (3 * 5s...
Jun 18, 20241 min read
Mon June 17
twice thru 300 swim with fins 4 * 75 kick descend with fins 300 Pull 4 * 75 PB with paddles 6 * 400 lots of best stroke, use it as an...
Jun 17, 20241 min read
Wed June 12
400, 3*100 IM, 2*50 at 200 pace from dive OYJ swimmers 6 * 100 knuckle paddles with fins on 2:15 Swim with fins - build kick on 2:15...
Jun 12, 20241 min read
Tues June 11
600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br 4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25...
Jun 11, 20241 min read
Mon June 10th
600 with fins - open turn at 100, 200, 300, - start every 100 with a 5 and glide on your back, finish every 100 breathing every 5 400...
Jun 10, 20241 min read
Fri June 7
300 Pull 75 Fr/25 Breast/75 Back/100 Choice 200 build kick 300 Swim with fins (200 Build, 4 * 25 overkick) 3 * 100 IM with flutter kick...
Jun 7, 20241 min read
Thur June 6 am
400, 4*100, 4*50 descend 8*25 easy speed from dive then swim back easy speed on 1:30 1-4) IM order, 5-8) choice 4 * 50 @ 200 pace at 5:40...
Jun 6, 20241 min read
Wed 3:30-5 pm Jun 5
5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00 300 Pull on 5:00 4*75 Kick descend 300...
Jun 5, 20241 min read
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