Wednesday – Beginning 200 IMs
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 200 Free, 50 Breast, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Breast, 100 Back, 100 Fly s/a Warm Up … Continue Reading Wednesday – Beginning 200 IMs
Tuesday – Flyin’ back
Lane 1 Lanes 2-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Back, 100 Fly s/a Warm Up 200 Free, 100 Back, … Continue Reading Tuesday – Flyin’ back
Monday – Feeling the pinch
Lane 1 Lanes 3-5 Lane 6 Warm Up 100 Free 100 Back 150 Y-scull w snorkel 6 x 75 Free as: 25 l/arm, 25 r/arm, 25 full @2.00 Warm … Continue Reading Monday – Feeling the pinch
Friday – holding speed
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 150 Back Warm Up 200 Free, 200 Back Warm Up 200 Free, 200 Back Main Set 10 x 25 Fish … Continue Reading Friday – holding speed
Wednesday – Backing-up
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 6 x 75 Swim Kick Pull Warm Up 6 x 75 Swim Kick Pull Warm Up 6 x 75 Swim Kick Pull … Continue Reading Wednesday – Backing-up
Tuesday – IM Free
Lane 1 Lane 2 Lanes 3-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Back, 100 Fly s/a Warm Up 200 Free, … Continue Reading Tuesday – IM Free
Friday – IM meet prep
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 150 Back Warm Up 200 Free, 200 Back Warm Up 200 Free, 200 Back Main Set 12 x 25 Kick … Continue Reading Friday – IM meet prep
Wednesday – Freestyle holding speed
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 50 Back, 100 Free Warm Up 200 Free, 100 Back, 100 Free Warm Up 200 Free, 100 Back, 100 Free … Continue Reading Wednesday – Freestyle holding speed
Tuesday -Butterfly Rhythm
Lane 1 Lane 2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, … Continue Reading Tuesday -Butterfly Rhythm
Monday – Building speed
Lane 1 Lane 2-3 Lane 4-5 Lane 6 Warm Up 100 Free, 100 Back, 100 Free Pull, 100 Back 14 x 25 Free Kick @45 as: Odds Fast, Evens Steady. … Continue Reading Monday – Building speed
Friday – Freestyle Bookends
Warm Up 200 Free, 100 Back, 100 Breast Main Set 8 x 50 Freestyle kick @1.30 as 25 Fast / 25 Steady 6 x 50 Free @55 – If … Continue Reading Friday – Freestyle Bookends
Monday – 4 x 4s
Warm Up 200 Free, 200 Back 16 x 25 Kick IM order by 4 @50 – Odds Fast, Evens EZ Main Set 2 rounds: 4 x 100 IM @15 … Continue Reading Monday – 4 x 4s
Friday – IM with Free sprints
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 Free, 150 Back 16 x 25 Kick IM order @45 as: · Odds: Fast … Continue Reading Friday – IM with Free sprints
Wednesday – All Free with an IM finish
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 Free, 150 Back 8 x 25 Free @50 as: · Odds: Catch-up · Evens: … Continue Reading Wednesday – All Free with an IM finish
Tuesday -Fly technique and strength
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S, 50 Fly single-arm 8 x 25 Fish Kick @1.00 Main … Continue Reading Tuesday -Fly technique and strength
Monday – Free and Back
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 400 SKPS Main Set 2 Rounds (1 Free, 2 Back): 8 x 75 Free @2.20 … Continue Reading Monday – Free and Back