Tuesday – Introducing the long dog
Warm Up 200 F/S 100 B/S 100 Fly s/a by side Main Set 4 x 25 Finish drill w snorkel 4 x 25 Fly @45 4 x 25 Fly w … Continue Reading Tuesday – Introducing the long dog
Monday -200s to 50s
Warm Up 100 F/S 100 B/S 100 choice kick 4 x 25 F/S NB in red zone 2 x 50 F/S NB in red zone 2 x 50 Fly Main … Continue Reading Monday -200s to 50s
Friday – Working towards 200 IM
Warm Up 200 F/S 200 B/S 8 x 25 Fly single-arm @45 Main Set 5 x 200 IM @4:00 8 x 25 F/S kick as 15m Fast/10m Steady 2 rounds … Continue Reading Friday – Working towards 200 IM
Wednesday – Freefallin’
Warm Up 200 F/S 100 B/S 100 F/S kick Main Set 6 x 50 F/S kick @1:20 4 x 50 F/S drill @1:05 – 3 stroke switch w 12 count … Continue Reading Wednesday – Freefallin’
Tuesday – Fly and Breaststroke combo
Warm Up 200 F/S 100 B/S 100 BR/S 8 x 25 F/S @45 as: Odds – Build Evens – 1/2 Fast / 1/2 EZ Main Set 8 x 50 Fly … Continue Reading Tuesday – Fly and Breaststroke combo
Monday – descend at the end
Warm Up 200 F/S 200 Choice 100 Kick – own choice 4 x 25 Fly @50 4 x 25 F/S @45 NB first and last 5m 2 x 50 F/S … Continue Reading Monday – descend at the end
Wednesday – Adding some metres
Warm Up 100 F/S 200 B/S 6 x 50 F/S kick @1:20 Main Set 400 F/S pull with paddles @7:00 2 x 200 F/S @3:30 4 x 100 F/S … Continue Reading Wednesday – Adding some metres
Tuesday – 200 combos
Warm Up 200 F/S 200 B/S 100 Scull as 25 Y-scull/25 T-scull Main Set 12 x 50 @1:00 as: 4 x 15m FAST / 35m EZ 4 x 15m EZ … Continue Reading Tuesday – 200 combos
Monday – kick to IM
Main Set 4 x 50 Dolphin kick on Back with Fins @1:00 4 x 100 IM @2:00 4 x B/S Vertical Kick for 20 secs then 5 blasts 4 x … Continue Reading Monday – kick to IM
Wednesday – Fast and EZ
Warm Up 200 F/S 100 B/S 100 BR/S *Focus on reducing stroke count through each 50 Main Set 16 x 25 as: 4 x 25 F/S Kick as 10 Fast … Continue Reading Wednesday – Fast and EZ
Tuesday – Free and Back Pull
Warm Up 100 sculling 100 B/S 200 IM 4 x 25 F/S NB first 5m and last 5m and first stroke 2 x 50 F/S NB in red zone and … Continue Reading Tuesday – Free and Back Pull
Monday – Swim fast – recover – repeat
Warm Up 600m as: 150 F/S swim 50 F/S kick 150 B/S swim 50 B/S kick 150 F/S swim 50 F/S kick 9 x 50 F/S kick @1:20 aim 55s … Continue Reading Monday – Swim fast – recover – repeat
Friday – Breaststroke holding form
Warm Up 100 Fr Swim as: 50 slow/50 fast 200 Reverse IM 100 O/C Kick 4 X 25 Fr swim NB 1st and last 5m – NB 1st Stroke 2 … Continue Reading Friday – Breaststroke holding form
Wednesday – Backstroke holds
Warm Up 100 B/S 100 F/S 100 O/C Swim 4 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke – Sprint last 10m 4 X 25 … Continue Reading Wednesday – Backstroke holds
Tuesday – Freestyle catch
Warm Up 200 O/C swim 100 F/S kick 100 BR/S kick 4 x 25 F/S – last 10m fast 2 x 50 NB – first and last 5m 4 x … Continue Reading Tuesday – Freestyle catch
Monday – Freestyle catch
Warm Up 100 F/S as 25 Slo-mo / 25 tempo 200 IM 100 O/C 4 x 25 F/S NB first and last 5m and first breath 4 x 25 Fly … Continue Reading Monday – Freestyle catch