Warm Up 400-600 Choice200-400 Pull200 Kick Main 12 x 50 as drill/swim @ 1:1511 x 50 pull @ 1:0010 x 50 free @ 1:009 x 50 as stroke/swim @1:158 x 50 kick @1:207 x 50 as underwater kick/swim @1:106 x 50 as 1-2 fly, 3-4 breast, 4-6 as back or sidestroke/free @ 1:155 x 50
December 18, 2023 (12 Rounds of 50s) Read More »
Warm Up 400 Choice200 Kick200 Choice as drill/swim by 25200-400 Breathing 3/5/7 200 kick Main All SPRINT25 Kick @ :4525 Swim @ :4025 swim, 25 kick50 Kick @ 1:3050 Swim @ 1:10100 Kick @ 3:00100 Swim @ 2:30200 Kick @ 6:00200 Swim @ 5:00100 Kick @ 3:00100 Swim @ 2:0050 Kick @ 1:3050 Swim @
Warm Up 200 Freestyle200 Odd lengths non-Freestyle100-200 Kick9 x 25 as fly/back/breast @ ~:301 x 25 freestyle6 x 50 @ 1:15 as drill/build Main This will take 52 Minutes. 200 IM or Free @ 4:00200 Free @ 4:002 x 200 IM of Free @ 4:002 x 200 Free @ 4:003 x 200 IM or Free
Warm Up 200 swim200 pull4 x 50 drill/build200 swim200 kick Main 500 as Locomotion: 25 easy 25 fast, 50 easy 50 fast, 75 easy 75 fast, 100 easy 100 fast4 x 50 easy, fast 1:10300 as 100 steady 50 breast/backstroke100 kick4 x 50 free/back 1:10500 as Locomotion: 25 easy 25 fast, 50 easy 50 fast,
Below is a video of the thumb-to-thigh drill. The hand-to-thigh drill is essentially the same; however, with this drill, we want you to make sure your hand palms your thigh. From there, you must roll your hand to the back of your thigh and complete your stroke. The hand-to-thigh drill is more tactile and helps
Hand-to-Thigh Drill Read More »
Warm Up 200 freestyle200 free/back 200 (odd lengths are drill)300 kick 4 x 50 drill/build ~1:1010 x 25 fly/back/breast, #10 is choice ~:55200 kick Main 8 x 100 swim 2:00200 kick8 x 50 swim ~1:00200 kick8 x 25 drill Cool Down 300 Choice
25 yard pool Warm Up 400 Choice200 Kick4 x 50 Drill/Build by 254 x 25 Choice – descend50 Choice Total 950 Main 2 x 200 IM (Do as much IM as possible)4 x 50 Free [1:00]100 Recovery Kick 1 x 200 (Focus on your worse strokes)4 x 50 Free [1:00]100 Recovery Kick 2 x 200
