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Jan 31 min read
Fri Jan 4 pm
12 * 25 - very long 2 on 40 2 on 35 2 on 30 2 on 25 1 on 20 1 on 25 1 on 20 1 on 25 2 * 300 with fins and paddles on 6:00 100 Pull with...
61 views
Jan 21 min read
Fri Jan 3 am
400 Free/Back by 100 fist/swim by 50 6 * 100 IM on 1:50 or 2:00 1&2) 8/10/1/6 kicks 3) with flutter kick 4) with dolphin kick 5&6) ...
55 views
Jan 21 min read
Thur Jan 2 pm
600 with fins free 200 breath every 3/5, 100 6 kicks back 200 with 8 dolphin kicks, 100 kicks 3 * 100 descend to PB + 5-7s 4 * 50 1)...
55 views
Jan 11 min read
Thur Jan 2
800 IM with fins - skip a stroke? double up on another 50 kick no board/100 Flow/50 swim long and build 4 * 200 descend on 3:30 +/- 15...
80 views
Dec 30, 20241 min read
Mon Dec 30 - practice 6
10 min warmup - at least 500m 6 * 50 1 fast, 5 long on 1:05 300 Strong - maintain SC and speed in and out of walls on 6:00 6 * 50 1 fast,...
60 views
Dec 28, 20241 min read
Dec 29 Day 3
300 Pull on 5 3 x 100 kick "-" and descend 2:20 300 Swim on 5:00 3 x 100 Pull "-" and descend on 1:50 300 Kick 200 IM/100 Choice 7:30 3...
123 views
Dec 28, 20241 min read
Dec 28 - Day 2
am - hips up!! 12 * 100 with fins 1) Kick/Swim on 1:40 +/- 5s 2) Swim on 1:30 +/- 5s 3) Swim/Kick on 1:40 +/- 5s 4) swim on 1:30 +/- 5s...
127 views
Dec 26, 20241 min read
Camp Day 1 Dec 27 3:30-5 Markham
5 * 200 - odd swim/even pull on 3:30 or 3:45 75 Back/25 Breast/50 Free/50 Breast 12X75 - 8 kicks off walls. 5 jumps alt bob &...
91 views
Dec 17, 20241 min read
Wed Dec 18
12x400 on 7:00 1)IM Flow fins 2)Breathe every 3/5/7/5 by 25 with paddles 3-6) descend 1 MIN EXTRA REST 7-9) best avg 10)backstroke with...
74 views
Dec 16, 20241 min read
Tuesday Dec 18
800 IM flow with fins - keep your hips up! 8 * 100 alternating 1) IM on 1:50 (8/10/1/6) 2) Kick on 2:10 50 fast/50 easy fast is descend...
89 views
Dec 16, 20241 min read
Mon Dec 16
400 Pull breath every 3/5 300 Kick 200 IM/100 choice 200 IM 50 K on PB/100 Bk-Br Pull/Fr swim build 3 * 100 IM 8/10/1/6 kicks 2 * 50...
69 views
Dec 11, 20241 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...
76 views
Dec 11, 20241 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)...
56 views
Dec 11, 20241 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...
24 views
Dec 6, 20241 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...
75 views
Dec 5, 20241 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)...
77 views
Dec 4, 20241 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...
74 views
Dec 4, 20241 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...
60 views
Dec 2, 20241 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 2, 20241 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...
96 views
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