3/22/21

Monday 3/22/21 3 x 300: :30 RI 1. 75 sw, 25 KOB 2. Middle 100 Strong 3. Strong3 x 100 kick free: 1. Big Fins, 2. Zoomers, 3. No Fins :15 RI 8 x 25 :15 RI • 1-4:  1/2 25 fly (or back) find stroke, 1/2 ez free • 5-8:  25 strong fly (or back)3 x 200 free :30 RI 1. Build to final 50 2. MIddle 100 Strong 3 Strong3 x 50 kick ... More

3/3/21

Wed/Th 200 free swim 100 Dolphin kick on your back 100 IM drill 8×75 (25 kick 25 drill 25 swim) IM order twice through – Rest 15 seconds 4×125 (25 fly 25 free 25 back 25 free 25 breast) – Rest 15 seconds 100 IM Sprint4xIMO (with parachute/bucket and zoomers) 2×25 sprint kick – Rest 15 seconds 1x25 drill with Overkick 1 x25 ... More

2/17-18/21

2/17-18/21 300 swim 50 Fr build 50 Fr kick hard 50 Fr drill 100 Fr build 50 br kick hard 50 br drill 150 Fr build 50 Bk kick hard 50 Bk drill 200 Fr build 50 fly kick hard 50 fly drill ——1200Round 1,32x50 (25 Fr, 25bk) 1:00 1x100 IM Strong :05rest 1x100 IM faster :15rest 1x100 IM fastest :30rest 1x50 MAX effort with ... More

1/29/21

Friday, January 29 workout 4 x 75 (1-free, 2-back, 3-breast, 4-fly) 1 x 300 free Pull 4 x 25 choice 12.5 fast 12.5 ez 2 x 50 free DPS #2 faster 2 x {1x 150 Free 2:30-3:15(find interval & stick to it) {1 x 125 IM (1-2-1-1) R:15 {1 x 150 Free 2:30-3:15 {1x 125 IM (1-1-2-1) R:15 {1 x 150 Free 2:30-3:15 {1 x 125 IM (1-1-1-2) ... More

1/25/21

MONDAY: 1/25/21 300 = 75 sw/25 KOB in streamline Kick with fins and snorkel: • 2x50 = 25 Free Kick on side | 25 Fly Kick front • 2x50 = On Front: 25 Free Kick Arms S-line | 25 Fly Kick on side • 2x50 = On Back: Fly Kick = 25 Big Arms @ Side | 25 Little Arms S-Line • 2x50 = Back Kick 1-Arm Lead by 25 200 free = middle 100 ... More

Saturday 1/23/21

Saturday 1/23/21 200 free / 100 IM kick 150 free / 100 IM drill 100 free / 100 IM sw2 x 100 free = opp. paddle/fin 3x100 free paddles = 75 xleg / 25 sw RI :15 3 x 100 sw back strong RI :15 200 kick breast strong2 x 100 back = opp. paddle/fin 3 x 100 back zoomers = 75 fist / 25 sw RI :15 3 x 100 sw free strong RI :15 4x50 Breast = ... More

1/18/21

1/18/21 300 swim = 75 sw, 25 KOB 4 x 50 kick w/Fins 25 F! /25 easy :10 RI5 x 100 = 25 fly tech. /50 free build to PACE :05 rest  25 free F! :30 rest, then 100 Free pull paddles- stretch , rotate 3 x 100 Free - Desc. 1-3 to PACE :15 RI  5 x 100 = 25 back tech. /50 free build to PACE :05 rest  25 free F! :30 ... More

Distance Free Workout

Workout #1715 - Monday, 13 November 2017 Generic - Distance 1 minute rest between sets Yards Time Set Description ====== ======== ==== WARM-UP: 200 9:30 AM 1 x 200 on 3:00 Swim 200 9:34 AM 1 x 200 on 3:00 Pull 200 9:38 AM 1 x 200 on 4:00 Kick Lower lanes 100 Kick 400 9:43 AM 8 x 50 on 1:00 Odds Drill Evens ... More