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 – ...

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 ...

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 ...

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 ...