Monday – Free and Back
Warm Up 200 Free 200 IM 2 x 75 as 50 Back, 25 Breast 4 x 25 dolphin kick on back @45 Pre-Set 16 x 25 @40 as: Odds – … Continue Reading Monday – Free and Back
Monday – Free and Back
Warm Up 200 F/S as 50 Slow Mo – 50 Fast x2 200 B/S Swim as: 75 BK/25 BR X2 (BK-BR Turn) 2 X 100 IM Swim @ 30 sec … Continue Reading Monday – Free and Back
Sunday – Aerobic Technique Focus
Warm Up 100 F/S 2 x 100 as 25 B/S, 25 BR/S and 50 F/S 100 Choice 4 x 25 F/S NB in red zone @40 2 x 50 NB … Continue Reading Sunday – Aerobic Technique Focus
Tuesday – Freestyle catch
Warm Up 200 O/C swim 100 F/S kick 100 BR/S kick 4 x 25 F/S – last 10m fast 2 x 50 NB – first and last 5m 4 x … Continue Reading Tuesday – Freestyle catch
Friday – Flying Free
Lane 1 Lanes 2-5 Lane 6 Warm Up 200 Free, 50 Back, 50 Breast Warm Up 200 Free, 100 Back, 100 IM Warm Up 200 Free, 100 Back, 100 IM … Continue Reading Friday – Flying Free
Tuesday – Flyin’ back
Lane 1 Lanes 2-5 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, 100 Back, … Continue Reading Tuesday – Flyin’ back