Wednesday – Beginning 200 IMs
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 200 Free, 50 Breast, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Breast, 100 Back, 100 Fly s/a Warm Up … Continue Reading Wednesday – Beginning 200 IMs
Monday – Feeling the pinch
Lane 1 Lanes 3-5 Lane 6 Warm Up 100 Free 100 Back 150 Y-scull w snorkel 6 x 75 Free as: 25 l/arm, 25 r/arm, 25 full @2.00 Warm … Continue Reading Monday – Feeling the pinch
Tuesday – IM Free
Lane 1 Lane 2 Lanes 3-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Fly s/a Warm Up 200 Free, 100 Back, 100 Fly s/a Warm Up 200 Free, … Continue Reading Tuesday – IM Free
Friday – IM meet prep
Lane 1-2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 150 Back Warm Up 200 Free, 200 Back Warm Up 200 Free, 200 Back Main Set 12 x 25 Kick … Continue Reading Friday – IM meet prep
Tuesday -Butterfly Rhythm
Lane 1 Lane 2 Lane 3-4 Lane 5-6 Warm Up 150 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, 50 Back, 100 Fly s/a Warm Up 200 Free, … Continue Reading Tuesday -Butterfly Rhythm
Friday – Freestyle Bookends
Warm Up 200 Free, 100 Back, 100 Breast Main Set 8 x 50 Freestyle kick @1.30 as 25 Fast / 25 Steady 6 x 50 Free @55 – If … Continue Reading Friday – Freestyle Bookends
Monday – 4 x 4s
Warm Up 200 Free, 200 Back 16 x 25 Kick IM order by 4 @50 – Odds Fast, Evens EZ Main Set 2 rounds: 4 x 100 IM @15 … Continue Reading Monday – 4 x 4s
Friday – IM with Free sprints
Lanes 1 and 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 Free, 150 Back 16 x 25 Kick IM order @45 as: · Odds: Fast … Continue Reading Friday – IM with Free sprints
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
Wednesday – Shooters
Lane 1 Lane 2 Lanes 3 and 4 Lanes 5 and 6 Warm Up 200 F/S, 100 B/S 6 x 25 single-arm Fly arm by side @1.00 Main Set … Continue Reading Wednesday – Shooters
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
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
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
Monday – Christmas Eve Cracker
Warm Up 200 F/S, 100 B/S, 100 B/S single-arm, 100 F/S 8 x 25 F/S kick @45 Main Set 8 x 25 Fly @45 4 x 75 B/S as 50 … Continue Reading Monday – Christmas Eve Cracker
Monday – IM switch
Warm Up 200m FS 4 x 50m F/S as odds kick, evens pull 100m F/S single-arm drill 100m B/S 50m BR/S Main Set 24 x 50m with 4 and 8 … Continue Reading Monday – IM switch