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Thur Sept 4th am
400 Free/Back by 100 fist/Swim by 50 600 with fins max 1/2 free - 4 dolphin kicks off every wall 3 x 100 IM 1) with flutter kick 2) with...
Sep 4, 20251 min read
Wed Sept 3 - 3:30-5 KBM HP group
Brief Chat 2 x 800 1) with fins done as: Fly underwater/Back 6 kicks/Br with Dolphin Kick/Free 6 kicks/side 2) SKPS adjust as needed to...
Sep 3, 20251 min read
Wed Sep 3
600 IM flow with fins - build legs throughout the 600 600 fist/A-OK/Swim by 50, Free/Back by 150 At 6:25 4 * 100 kick descend 50...
Sep 2, 20251 min read
Tues Sept 2 am
2 x 800 1) with fins done as: Fly underwater/Back 6 kicks/Br with Dolphin Kick/Free 6 kicks/side 2) SKPS adjust as needed to be done in...
Sep 1, 20251 min read
Tue July 8
400 with fins 25 A-OK/ 75 build 300 Pull maintain Stroke count 200 kick "-" 4 x 100 descend to 400 Pace Racing EBSC 25's 300 Pull with...
Jul 8, 20251 min read
Mon July 7
300 Swim 200 Pull 100 Kick 300 Pull 200 Kick 100 Swim 300 Kick 200 Swim 100 Pull 3 descending turns 3 x dive - break out and flip 3 x 50...
Jul 7, 20251 min read
Fri July 4 OSC
10 X 75 on 1:30 1) Fist/Drill/Swim 2) 25 A-OK/50 build 6 * 50 work to maximize Stroke Count plus time 9 x 25 sprint on 1) 45, 2) 50, 3)...
Jul 3, 20251 min read
Thu July 3 pm
400 done as 50 A-OK/50 swim 300 with fins 6 kicks off every walls 200 Kick "-" 3 x 100 IM 1) K/S, 2) S/K, 3) swim 3 x 50 descend to 200...
Jul 3, 20251 min read
Thur July 3 am
800 IM flow with fins 4 * 100 on 1:25 or 1:35 descend to 400 pace four times thru (3&4 with fins) 5 & glide on 30s, 6s vertical kicking...
Jul 3, 20251 min read
Wednesday July 2
300, 3x 100, 3x 50 descend 6 * 25 1)kick accelerations from mid pool, 2) 15 /10, 3) 15 build 10m sprint to great finish 6 x 200 1-3) Pull...
Jul 2, 20251 min read
Monday June 30th
5 x 300-400 on approx 6 min 1) long turns 2) fast turns 3) PBL/PB regular by 50 4) Kick 200 IM/100 or 200 stroke (both "-" split 5) 3 or...
Jun 30, 20251 min read
Sat June 28th
300 3 x 100 IM 1) K/S, 2) S/K, 3) S on 2:00 or 2:20 6 * 100 1) long, 2) strong, 3) high turnover on 2:15 Loosen up or Aerobic 7-800 Pull...
Jun 27, 20251 min read
June 27
Meet warmup OYO or 400-800, 3 x 100 descend, 4 x 50 1) 15- 25 -10, 2) 15 -25- 10 Dives and speedwork Swim fast at 6:30 6 * 100 best...
Jun 27, 20251 min read
Thur June 26 - Full speed ahead
800 IM with fins - Fly = 50 kick/25 underwater recovery/25 Swim Back = DA/RA/LA/Swim Breast = swim with dolphin kick Free = 6 kicks 8 *...
Jun 26, 20251 min read
Wednesday June 25
4 * 100 with fins on 1:30 or +5 or 10 4 x 100 without on 1:40 30s 3 * 100 with fins on 1:25 3 x 100 without on 1:30 30s 4 * 100 with fins...
Jun 25, 20251 min read
Tuesday June 24 pm
400 relaxed (except forearms) FR/Bk by 100 fist/Swim by 50 4 x 50 1) 15 -25- 10 , 2) 15- 25 -10 6 * 50 bk K/Br S on 1:00 3 breakout. 3...
Jun 24, 20251 min read
Mon June 23
400 swim long with fins 2 * 25 build 300 swim long with fins 300 Pull with paddles 4 * 25 kick accelerations with fins 200 swim long with...
Jun 23, 20251 min read
Sat June 21 8-9:30
Yesterday's workout but only 4 * 100 onsteda of 5 for those who did not get a chance to do it or you think you can do better or you want...
Jun 20, 20251 min read
Fri June 20
10 x 75 1) fist/Drill/SWim 2) scull/50 Build OYO until 5:25 speed work encouraged 5 x 100 on 5:00 4 x 50 on 4:00 4 x200 ascend
Jun 20, 20251 min read
Thur June 19 pm recovery
4 * 50 Bk/Free 200 Free/Back by 100 fist/swim by 50 4 * 50 Bk K/Br Swim 200 silent swimming 300 long pull build 4 x 75 swim descend 300...
Jun 19, 20251 min read
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