Tuesday – IM rotation
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 400 SKPS Main Set 4 x 25 Dolphin Shooters @1.00 12 x 50 @1.45 … Continue Reading Tuesday – IM rotation
Monday – Strong freestyle
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 5 x [50 free, 50 back, 50 free kick] Main Set 16 x 25 as: … Continue Reading Monday – Strong freestyle
Wednesday – Final Prep
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 100 F/S, 100 B/S, 100 B/S kick arms by side Main Set 10 x 25 … Continue Reading Wednesday – Final Prep
Tuesday – Sharpening Up
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 100 F/S, 100 B/S, 200 F/S Pull Main Set 10 x 25 @1.00 as: · … Continue Reading Tuesday – Sharpening Up
Monday – Tapering Off
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S, 100 F/S 6 x 50 F/S @2.00 as: · Odds – … Continue Reading Monday – Tapering Off
Friday – High Quality
Last big set before tapering off for the ACAMIS swimming championships. Warm-Up 200 F/S, 100 B/S 8 x 25 Half Fast-Half EZ as: Odds F/S Evens B/S or BR/S Main … Continue Reading Friday – High Quality
Wednesday – kicking-in
Lane 1 Lanes 2 to 4 Lanes 5 and 6 Warm Up 100 F/S, 100 B/S, 100 B/S single-arm Main Set 10 x 25 B/S kick @1.00 as: · … Continue Reading Wednesday – kicking-in
Tuesday – Getting Technical with Breaststroke and Butterfly
Lane 1 Lanes 2 to 4 Lanes 5 and 6 Warm Up 100 F/S, 100 F/S Pull, 100 F/S kick Main Set 5 x 50 BR/S kick with Y-scull … Continue Reading Tuesday – Getting Technical with Breaststroke and Butterfly
Monday – 50 x 50
Lanes 1 + 2 Lanes 3-5 Lane 6 Warm Up 200 F/S, 100 B/S, 100 BR/S Main Set 38 x 50 as: 8 x 50 F/S kick @1.30 10 … Continue Reading Monday – 50 x 50
Friday – Descending distance
Lanes 1 and 2 Lanes 3 to 5 Lane 6 Warm Up 200 F/S fingertip drag, 100 B/S, 100 F/S single-arm Main Set 20 x 25 F/S @50 as: … Continue Reading Friday – Descending distance
Wednesday – Shooters
Lane 1 Lane 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S 6 x 25 single-arm Fly arm by side @1.00 Main Set … Continue Reading Wednesday – Shooters
Tuesday – Backstroke progression
Lane 1 Lane 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S Main Set 6 x 50 B/S kick @1.45 6 x 25 B/S single-arm … Continue Reading Tuesday – Backstroke progression
Monday – Starting out with snorkel work
Lanes 1 + 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 200 F/S Pull, 200 F/S kick, 100 B/S Main Set 16 x 25 … Continue Reading Monday – Starting out with snorkel work
Friday – Going to the legs
Lanes 1 and 2 Lanes 3-5 Lane 6 Warm Up 200 F/S then: · 50 Fly single-arm · 50 B/S single-arm · 50 BR/S 2 kicks-1 pull · 50 F/S … Continue Reading Friday – Going to the legs
Wednesday – Free and IM mix
Lanes 1 and 2 Lanes 3-5 Lane 6 Warm Up 4 x (50 F/S, 50 F/S kick, 50 F/s Pull) Main Set 6 x 125 F/S @3.15 – last … Continue Reading Wednesday – Free and IM mix
Tuesday – Time to Fly
Lanes 1 and 2 Lanes 3-5 Lane 6 Warm Up 200 F/S, 200 B/S 4 x 25 IM order @45 Main Set 8 x 25 Fly Fish Kick @1.00 … Continue Reading Tuesday – Time to Fly