Warm Up 400 choice relaxed200 pull4 x 50 kick w/ 5-10″ rest4 x 50 as skill/build (focus on an aspect of your stroke and build (get faster) over the 50 Main 10 x 50 w/ 3-5″ rest300 pull steady10 x 50 kick as steady/fast by 25300 pull10 x 50 pull w/ ~5-10″ rest Cool Down
Warm Up 400 swim relaxed4 x 100 w/ ~:45-1:00 rest – faster than the 400 pace4 x 50 w/ ~:30-35″ rest – faster than the 100s pace Main 3 x { 1 x 300 @ 6:00 6 x 50 @ :50Rest 1:30 } 5 x 100 @ 2:00 – steady focus on the mechanics of
Warm Up 400 swim4 x 100 intermediate pace w/ :45-:60″ rest4 x 50 faster pace w/ :30 -:45″ rest Main 4 x 75 as kick/drill/swim — catch-up drill6 x 50 @ 1:10 — increase pace 1-3, 4-6, 7-93 x { 6 x 75-1:00 @ 2:00 (choose distance that allows for ~:30 rest) – strong effort
Warm Up 200 choice200 kick200 pull Main 12 x 25 kick @ :4550 choice12 x 25 choice50 choice3-4 x { 4 x 25 choice @:45 4 x 50 choice @ 1:15 2 x 125 choice @ 2:15 100 choice @ 2:00} Cool Down 200
September 28, 2024 Read More »
Warm Up 800 kick every 4th 504 x 50 as kick/swim by 25 @ ~1:10 (reverse IM – free, breast, back, fly)4 x 50 as drill/swim by 25 @ ~1:004 x 50 as swim/build by 25 @ ~1:00 (reverse IM) Main 8 minute kick (:40 easy, :20 fast) 6 x 50 @ 1:00 (try not
September 26, 2024 Read More »
Warm Up 400 swim400 kick/swim by 25 (recommend various types of kicking – front/side/back)400 non-free/free by 25 Main 8 x 50 @ 1:10 as (all 3-1 on first 25), returning alternate between 5-1 and 7-12 x 150-200 pull on 3:002 x 150-200 pull on 2:502 x 150-200 pull on 2:40 6 x 50 @ 1:05
September 24, 2024 Read More »
Warm Up 400 Free300 kick200 Pull100 choice Main 300 kick – alternate between front, back, and side by your choice of 25, 50, or 75s3 x 50 drill – right arm / left arm by 253 x 50 drill – catch-up3 x 50 drill – fist50 easy 300 pull moderate 4 x 75 on 1:30
September 18, 2024 Read More »
Warm Up 400 choice2 x 200 choice100 kick100 free100 drill100 free Main 4 x { 75 free @ 1:10 50 free @ :50} 300 pull 4 x { 75 free @ 1:10 50 free @ :50} 300 pull Cool Down 6 x 50 @ 1:00100 free200 choice
September 17, 2024 Read More »
Warm Up 200 swim200 kick200 pull Main 4 x 125 as 75 kick, 50 swim4 x 75 as 25 drill, 50 swim100 easy200 choice3 x 100 moderate pace4 x 50 (odds are fast)200 choice3 x 100 build4 x 50 choice200 choice3 x 100 choice4 x 50 choice Cool Down 200 choice
September 14, 2024 Read More »
Warm Up 400 with fins400 pull4 x 100 with one length being 7/1 – rest 10-20″8 x 50 as 25 fast (but relaxed), 25 easy – rest 10-20″ Main 10 x 50 1:15 – move some water200 choice swim – fins or pulling are allowed8 x 50 1:10 – move some water200 choice swim –
September 12, 2024 Read More »
