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
Monday – Getting back into it
First set back after Chinese New Year: Warm Up 300 F/S, 200 B/S, 100 BR/S, 100 Fly single-arm 10 x 50 F/S kick @1.15 Main Set 16 x 100 … Continue Reading Monday – Getting back into it
Friday – Learning to Fish Kick
The fish kick drill is a good way for swimmers to learn how to generate power in their dolphin kick. The drill focuses on using the chest and core to … Continue Reading Friday – Learning to Fish Kick
Wednesday – Freestyle strength
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 50 B/S Warm Up: 200 F/S 100 B/S Warm Up: 200 F/S 100 … Continue Reading Wednesday – Freestyle strength
Tuesday – Back and Breast
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 150 B/S (10) Warm Up: 200 F/S 200 B/S Warm Up: 200 F/S 200 … Continue Reading Tuesday – Back and Breast
Monday – The mash-up
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 100 B/S kick 100 B/S 100 B/S single-arm Warm Up: 200 F/S 100 B/S kick … Continue Reading Monday – The mash-up
Friday – Fly and Free
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 100 B/S 100 single arm Fly Warm Up: 200 F/S 200 B/S 100 single arm … Continue Reading Friday – Fly and Free
Wednesday – Medley Fours
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 100 F/S single-arm 100 BR/S 2 kicks-1 pull 50 B/S single-arm 50 Fly single-arm … Continue Reading Wednesday – Medley Fours
Tuesday – Drill, Pull and Full Stroke
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 150 B/S (10) Warm Up: 200 F/S 200 B/S Warm Up: 200 F/S 200 … Continue Reading Tuesday – Drill, Pull and Full Stroke
Monday – Long, slow warm-up
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 150 F/S kick 150 F/S pull 150 F/S single-arm 100 F/S Warm Up: 200 … Continue Reading Monday – Long, slow warm-up
Friday – Meet Prep
Lane 1 and 2 Lanes 3, 4 and 5 Lane 6 Warm Up: 200 F/S 50 B/S 50 single arm Fly Warm Up: 200 F/S 100 B/S 100 single arm … Continue Reading Friday – Meet Prep
Wednesday – IM all the way
Warm Up 200 F/S 100 Fly single-arm 100 B/S 100 BR/S Main Set 10 x 100 IM @2.15 rotate FAST 25 9 x 50 F/S kick @1.20 4 x … Continue Reading Wednesday – IM all the way
Tuesday – Going Vertical
Warm Up: 200 F/S, 200 B/S Main Set: 7 x 100 B/S @2.30 as 25 kick, 25 left arm, 25 right arm, 25 full stroke FAST Vertical Kick work … Continue Reading Tuesday – Going Vertical
Monday – Reverse Medley
Warm Up 200 F/S, 200 B/S, 200 F/S kick Main Set 8 x 25 F/S single-arm @45 8 x 100 F/S as: 1-4 @2.10 5-8 @2.00 8 x 25 … Continue Reading Monday – Reverse Medley
Friday – Butterfly Friday
Warm Up 200 F/S, 200 B/S, 100 single arm Fly Main Set 12 x 25 kick @1.00 as: Odds (1,3,5,7,9,11) Fly kick with arms by side breathing every 4th kick … Continue Reading Friday – Butterfly Friday