Kick and 200 Stroke Practice
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:6 x 50 Kick, no fins @ R:208 x 50, 1 arm FR with…
50s for Finishing a 200
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:**NOTE: This set gets a bit confusing when trying to track when you should.…
Fast FR and IM 100s
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main:4 Rounds of the following: 4 x 50 Stroke/FR @ 50PIM+20 1 x 100…
IMs & Distance Free
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: 2 x 100 IM @ PIM+101 x 300 FR @ P+102 x 100…
No Rest Freestyle
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main: If you fail to make any of the 100 intervals, do the rest…
FR/IM Mid-Distance
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim w/ fins6 x 25 Scull3 x 50 BA Main Set:1 x 200 FR @P+202 x 100 FR @P+151 x 200 FR @P+204…
2023/11/19 Practice
Warm Up:300 FR300 Pull100 Kick4 x 50 IM Order R:208 x 25 IM Order R:15 Main Set:16 x 25 IM Order R:20300 No FR IM, Drill/Swim12 x 25 IM Order…
2023/11/18 Practice
Warm Up:300 FR300 Pull4 x 50 IM Order SL Kick R:20200 BA Main Set:Aim to hold your P time 8 x 50 FR @P+204 x 100 FR @P+152 x 200…
2023/11/17 Practice
Warm Up:200 FR200 Pull6 x 50 Kick, no fins R:206 x 50 IM Order, no FR R:20400 Breathing Ladder Main Set:5x the following: 1 x 100 FR B/E 5 @P+15…
2023/11/13 Practice
Warm Up:300 FR300 Pull200 IM SL Kick200 Non-FR Drill/Swim Main Set:4 x 25 Superman Kick R:158 x 25 Hesitation FR R:158 x 25 FR R:156 x 225 - 195 Build,…