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    Workouts

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    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 ...
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    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 – ...
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    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 1x...
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    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 ...
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    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 ...
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    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 ...
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    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 ...
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    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 ...
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    Swim Practice Schedule

    • Monday AM: MHS 9:30-11:00am
    • Tuesday PM:  LHS 7:00-8:30pm
    • Wednesday AM: MHS 7:30-9:00am
    • Thursday PM:  LHS 7:00-8:30pm
    • Friday AM: MHS 9:30-11:00am
    • Saturday AM LHS 7:15-8:45am OR Sunday AM:  LHS 8:30-10:00am

    MHS = Milford High School
    LHS = Lakeland High School

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