Friday – Aerobic Development
Warm Up 200 Free, 200 Back 4 x 25 Fly @45 Pre-set 2 times through: 25 Free kick Fast @40 50 Free kick @1:20 – 1st 25 Fast 75 Free … Continue Reading Friday – Aerobic Development
Thursday – IM work
Warm Up 2 x (200 Free, 100 Back) Pre-set 12 x 50 Free kick w zoomers @1:00 – Descend 1-3 4 x 25 dolphin kick on back @45 4 x … Continue Reading Thursday – IM work
Wednesday – Four by Six
Warm Up 200 Free 100 Back 100 Free single-arm Pre-Set 3 x 200 Free Pull @3:30 8 x 25 @45 as: Odds Fly Evens Free 15 Fast / 10 EZ … Continue Reading Wednesday – Four by Six
Tuesday – Breast and Fly
Warm Up 400 Free w zoomers 100 Back 100 Breast Pre-set 200 scull as 50 Y-scull / 50 T-scull 100 Fly single-arm Main Set 6 x 50 Fly @1:15 – … Continue Reading Tuesday – Breast and Fly
Monday – Free and Back
Warm Up 200 Free 200 IM 2 x 75 as 50 Back, 25 Breast 4 x 25 dolphin kick on back @45 Pre-Set 16 x 25 @40 as: Odds – … Continue Reading Monday – Free and Back
Sunday – Breaking up the IM
Warm Up 300 Free w zoomers 100 Back 200 Free kick 100 Back 200 Free Pull Pre-Set 2 rounds of: 100 Free kick steady @2:30 with alignment board and snorkel … Continue Reading Sunday – Breaking up the IM
Friday – Holding speed
Warm-Up 100 Free 100 Back 300 Free as: 25 Kick 25 single-arm left 25 single-arm right Pre-Set (14) 12 x 25 Free kick @40 – descending 1-3 8 x 25 … Continue Reading Friday – Holding speed
Wednesday – IM Free
Warm Up 400 Free w zoomers 100 Back w zoomers Pre-Set 6 x 50 Free kick w zoomers @1:00 Descend 1-3 4 x 25 Fly @45 – stroke count 4 … Continue Reading Wednesday – IM Free
Tuesday – Holding back
Warm Up To be completed with short yellow fins (zoomers): 200 Free 200 Back 100 dolphin kick on back Pre-Set 6 x 50 Fly @1:20 w yellow fins (zoomers) … Continue Reading Tuesday – Holding back
Monday – Lots of 8s
Warm Up 400 as: 100 Free 100 Free Kick 100 IM 100 IM Kick 8 x 50 as 25 Dolphin kick on back / 25 IM order Pre-Set 24 x … Continue Reading Monday – Lots of 8s
Friday – Fly and Free
Warm Up 300 Free w fins 200 Back w fins 100 Dolphin kick on back with fins Pre-Set 4 x 50 Fly with Fins and count strokes @1:00 Fins Off … Continue Reading Friday – Fly and Free
Tuesday – Backstroke Progression
Warm Up *With Long Fins 300 F/S 200 B/S 200 B/S Kick Pre-Set 4 x 50 Fly w Fins @1:00 8 x 25 B/S Kick @45 Descending 1-3 Main Set … Continue Reading Tuesday – Backstroke Progression
Monday – A New Year
Warm Up 300 F/S, 100 F/S kick 2 x 50 Choice 2 x 25 Fly 2 x 25 F/S kick 2 x 25 F/S with flip start 2 x 25 … Continue Reading Monday – A New Year
Friday – 200s:25s
Warm Up 2 x: 50 Free 50 Back 100 Free Pull 12 x 25 Kick Descending 1-3 as: 1-6 Back @45 7-12 Free @40 Main Set 2 Rounds of 5 … Continue Reading Friday – 200s:25s
Wednesday – Developing a killer kick
Warm Up 100 Free 100 Back 2 x 200 as: 100 kick with alignment board 100 Free Main Set 4 x 50 Fly @1:15 7/8 x 100 IM @1:150/2:00 40 … Continue Reading Wednesday – Developing a killer kick
Tuesday – Fly and Free
Warm Up 100 Free 200 Back 300 Free Pull Main Set 400 Free kick as: 25 Fast @40 50 – 25 Fast-25 Steady @1:15 75 – 25 Fast-25 Steady-25 Fast … Continue Reading Tuesday – Fly and Free