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Sun Apr 7

300 Choice 3 * 50 descend 200 choice 4 * 25 - 5 sprint dolphin kicks and max glide Max 15 min to here 40 * 100 16 on 1:50 or 1:45 or ? 12...

Sat Apr 6

400 Free/Back by 100 fist/Swim by 50 300 Pull (low/reg/reg with knuckle paddles 200 IM underwater recovery on all strokes 6 * 50 1)...

April 5 Circuits

400 6 kicks per side with fins 3 * 100 IM 1) with flutter kick, 2) with dolphin kick, 3) regular IM kick 200 IM K/S by 25 or 50 4 * 25 1)...

Testing, testing 1, 2, 3 on Apr 4

1/2 hr warm up. 1000-1600m 400-800 long @ loose descending 3-4 * 50-75 Speed work 2-6 * 15-25m Turns and dive 2-4 * 50 long and strong...

Wed Apr 3 pm - 7K give or take

5 * 400 descend on 7, 6:30, 6, 5:30, fast 12 X 300 (maybe us 3/4 of your 2nd fastest as your fpp) 3 on fpp + 15 1 on fpp 2 on fpp +15 2...

Tue Apr 2 pm

300 Pull on 5:00 4 * 75 kick descend on 1:30 300 Swim on 4:45 4 * 75 Pull descend on 1: 20 300 Kick - each 100 gets faster on 6:40 4 * 75...

Mon Apr 2

6 * 75 min 4 dolphin kicks off every wall underwater turn - double turn underwater turn - fast turn 800 Flow with fins (min 100 each...

Apr 1

300 Choice 3 * 50 descend 200 choice 3 * 50 no breathing 5m in and out of walls Max 15 min to here 40 * 100 16 on 1:50 or 1:45 12 on 1:45...

Thurs Mar 28

300 3 * 100 IM 1) with dolphin kick throughout 2) with flutter kick throughout 3) regular kick 3 * 50 descend to 200 pace 4 * 25 15/10...

Wed Mar 27th

300 Choice 6 * 50 1-3 descend OYO until 5:20 - figure out your pace for 200's or do something productive - mobility, vertical kicking,...

Tues Mar 26

300 Choice 6 * 50 1-3 descend 2 dif strokes Start this set at 3:42 2 * 100 on 1:45 1 * 200 on fpp + 20 2 * 100 on 1:45 2 * 200 on fpp +...

Mon Mar 25

5 * 100 with fins on 1:45 Free and or Back RA/LA/6 kicks/build 4 * 100 IM with fins Fly 4 strokes Back DA Breast Swim Free 15m...

Tues Mar 19

Workout 1 300 Pull 4 * 75 Swim descend 300 Kick "-" 4 * 75 Pull descend 300 Swim 4 * 75 kick descend everything on 2:00 3*75 Sprint....

Monday Mar 18

800 S-K-P-S 600 S-K-Dr-S with fins - different stroke 3 * 100 descend with paddles - emphasis length 3 * 50 descend to 200 Pace. - at...

Thur March 14

400, 4*100 (IM? or drill/Swim) , 4*50 descend 4 * 25 (15/10) Sprint 4 times thru 2 * dive into speed work on 1:00 50 with chutes - keep...

Wed March 13 pm 3:30-5:30

1000 IM Flow with fins (min 100 each stroke) 6 * 75 on 1:30 Free or Back - paddles 10 strokes per length or Fly with paddles underwater...

Tuesday Mar 12

400 3 * 100 IM 1) with flutter, 2) with dolphin, 3) Swim 4 * 50 1) 15-25-10, 2) 15-25-10 2 * 50 Sprint on 1:30 100 fast turns on 3:00 4 *...

Time change practice - oof

800 fins - min 100m each stroke Dolphin Kick Back 1/2 6 kicks - 1/2 build S Breast fins off 10-20 egg beater-breast Kick Free 1/2 6...

Tues Mar 5 am

10*75 on 1:30 fist/Drill/Swim Scull/50 build Each repeat gets stronger 400 swim with fins - every 4th 25 fly or breast on 7 300 50...

Tues Feb 27 am

800 IM Dr/6 KIcks/S w/ Dolp Kick/6 Kicks with fins 3 * 200 IM kick descend twice thru 300 Pull on 6:00 as: 75 Back/25 Breast/75 Free/25...

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