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
Monday – Free and Back
Warm Up 200 F/S as 50 Slow Mo – 50 Fast x2 200 B/S Swim as: 75 BK/25 BR X2 (BK-BR Turn) 2 X 100 IM Swim @ 30 sec … Continue Reading Monday – Free and Back
Wednesday – 200-100-50s
Warm Up 150 F/S 150 B/S 4 x 25 Fly @40 100 F/S 3 stroke switch drill Main Set 4 x 200 F/S as: 1-2 Pull w paddles @3:30 3-4 … Continue Reading Wednesday – 200-100-50s
Tuesday – Fly and Back drills
Warm Up 150 F/S 150 B/S 100 BR/S Main Set 8 x 25 @45 – 3 x 3 dolphin underwater off the wall – EZ F/S to end 8 x … Continue Reading Tuesday – Fly and Back drills
Monday – IM all the way
Warm Up 300 as 50 F/S / 50 B/S 100 Choice Kick 4 x 25 Fly 5 x 50 F/S NB in red zone Main Set 50 x 50 as: … Continue Reading Monday – IM all the way
Wednesday – Free catch to pull
Warm Up 4 x 100 as: 75 F/S 25 B/S 8 x 25 @45 as: Odds – 25 Fly Fast Evens – 25 B/S Steady Main Set 6 x 100 … Continue Reading Wednesday – Free catch to pull
Tuesday – Drill and Descend
Warm Up 200 F/S 100 B/S 100 BR/S Main Set 24 x 25 @40 as: Fly single-arm right – with arm by side Fly single-arm left – with arm by … Continue Reading Tuesday – Drill and Descend
Sunday – Aerobic Technique Focus
Warm Up 100 F/S 2 x 100 as 25 B/S, 25 BR/S and 50 F/S 100 Choice 4 x 25 F/S NB in red zone @40 2 x 50 NB … Continue Reading Sunday – Aerobic Technique Focus
Wednesday – Free all the way
Warm Up 100 F/S 200 B/S 4 x 25 Fly @45 Main Set 8 x 50 F/S 12 count kick w 3 stroke switch @1:05 / 1:10 12 x 100 … Continue Reading Wednesday – Free all the way
SCIS Invitational 2019
Our first meet of the 2019-20 school year started off in fine style with a 5th place finish from 19 schools at Round 1 of the Shanghai Swim League at … Continue Reading SCIS Invitational 2019
Tuesday – Finish shoots
Warm Up 200 F/S 200 Y-scull with pull buoy and snorkel 8 x 50 as 25 BR/S / 25 F/S @1:10 Main Set 8 x 25 finish drill @50 8 … Continue Reading Tuesday – Finish shoots
Monday – 8-6-4-2
Warm Up 100 F/S 100 B/S 100 Choice 4 x 25 NB first and last 5m 2 x 50 Free NB in red zone 2 x 50 Fly – work … Continue Reading Monday – 8-6-4-2
Friday – Tuning in for our first meet of 2019-20
Warm Up 200 F/S 100 B/S 100 F/S Kick 100 BR/S Main Set 10 x 25 kick as: 1-6 F/S @45 as 2 Fast / 1 Steady 7-10 B/S @50 … Continue Reading Friday – Tuning in for our first meet of 2019-20
Wednesday 2-4-6-8-10
Warm Up 200 F/S 100 B/S 200 IM kick Main Set 2 x 200 IM @4:00 4 x 100 IM @2:00 6 x 50 Fly-B/S by 25 @1:10 8 x … Continue Reading Wednesday 2-4-6-8-10
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