Thursday – IM work
Warm Up 2 x (200 Free, 100 Back) Pre-set 12 x 50 Free kick w zoomers @1:00 – Descend 1-3 4 x 25 dolphin kick on back @45 4 x … Continue Reading Thursday – IM work
Sunday – Breaking up the IM
Warm Up 300 Free w zoomers 100 Back 200 Free kick 100 Back 200 Free Pull Pre-Set 2 rounds of: 100 Free kick steady @2:30 with alignment board and snorkel … Continue Reading Sunday – Breaking up the IM
Wednesday – IM Free
Warm Up 400 Free w zoomers 100 Back w zoomers Pre-Set 6 x 50 Free kick w zoomers @1:00 Descend 1-3 4 x 25 Fly @45 – stroke count 4 … Continue Reading Wednesday – IM Free
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
Monday – IM all the way
Warm Up 300 as 50 F/S / 50 B/S 100 Choice Kick 4 x 25 Fly 5 x 50 F/S NB in red zone Main Set 50 x 50 as: … Continue Reading Monday – IM all the way