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
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
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
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
Tuesday – Fly gaining strength
Warm Up 200m F/S, 200m B/S, 100m BR/S Main Set 12 x 25m Fly kick with arms by side breathe every 4 kicks @50 8 x 50m Fly single-arm with … Continue Reading Tuesday – Fly gaining strength