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 – 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
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
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
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
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