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