Warm-Up 400 Choice200 Kick400 Pull 8 x 75 as fly/back/free @ 1:30 Main 8 x 100 paddles only w/ :30″ restBonus Rest 3 x 100 w/ :05″ rest immediately into300 free w/ :20″ rest immediately into3 x 100 w/ :05″ rest Cool Down 200-400 Choice
Warm Up 200 Choice200 Kick200 Pull200 as Free/Back per 25200 paddles only Main 10 x 100 @2:05 – goal is 25″ for most2 x 75 as side kick / other side kick / fly kick 8 x 25 @ :45-50 – as much fly as possible 800 pull breathing 3/5/7/9 Cool Down 200-400 Choice
Warm Up 4 x 100 freestyle (20″ rest)3 x 100 pull (15″ rest)2 x 100 kick (10″ rest)100 back or breast stroke Main Hold your best pace through all sets. 8 x 50 Choice @ 1:10 (goal is 15″ rest)12 x 100 Choice @ 1:558 x 50 Choice @ 1:15 (goal is 20″ rest) Cool
Warm Up 400 swim200 kick400 pull200 choice Main 3 x 100 @ 1:452 x 100 @ 1:3550 drill 6 x 75 @ 1:204 x 75 @ 1:1050 easy 6 x 50 @ 1:00100 easy6 x 50 kick @1:15 Cool Down 200 Choice Word of the Day Overmorrow –> the day after tomorrow
Warm Up 200-400 Choice2 x { 50 kick (no board) 50 back 50 breast 100 catch-up drill 250 pull breathing 3/5 by 50 Rest :30 – 1′} Main 400 pull (2nd 200 faster than first)8 x 50 @ 1:10 as non-free / free by 25400 pull (descend each 100)8 x 50 @ 1:10 kicking200 pull
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,
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
