Stroke and Pull
Warm Up:200 FR200 IM6 x 50 Kick 25 UW Kick/25 Swim6 x 25 Scull3 x 50 Hesitation Drill Main Set:4 x 50 FL @P+401 x 400 Pull @P+151 x 50…
3 x 1000 Distance FR
Warm Up:200 FR200 IM6 x 50 UW FL Kick/Swim w/ Fins6 x 25 Scull3 x 50 Hesitation Drill Main Set:3x2 x 100 Choice w/ Fins (aim for PB) @2:001 x…
Stroke & Drills
Warm Up:1 x 200 FR2 x 100 Kick4 x 50 25 Fist, 25 Catch-Up8 x 25 Low Scull Main Set:3x 4 x 25 Stroke2 x 25 Kick 4 x 25…
3 x 600 FR Desc P
Warm Up:200 FR200 IM6 x 50 Kick/Swim by 25 w/ Fins @1:006 x 25 Scull100 Easy Main Set:3 x 100 FR @P+15 2 x 100 FR @P+10 1 x 100…
Geared-Up Sprints
Warm Up:200 FR2 x 100 Kick6 x 50 DPS Pull 4 x 25 Scull Main Set:4 x 25 UW FL Kick1 x 50 Easy 1 x 200 Geared-Up Sprint1 x…
100’s
Warm Up:200 FR200 IM8 x 50 25 UW FL Kick, 25 Swim w/ Fins @1:004 x 50 Hesitation Drill FR w/ Fins Main Set:6 x 100 FR Pull @P+15 Desc…
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,…