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
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