100’s on Descending P
Warm Up:200 FR200 IM6 x 50 UW Kick/Swim6 x 25 Scull3 x 50 Salute Drill FR 12 x 50 NON-FR R: 20 Main Set:50 Easy 10 x 100 FR @P+10…
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…
2023/10/26 Practice
Warm Up:1000 SKPS Main Set:8 x 50 IM Order @ P+304 x 200 Free - trying to maintain 500 race pace @ P+10 #1-2: Pull #3-4: Free2 x 500 Free…
2023/10/19 Practice
Warm Up:400 Free/Back By 506 x 50 Kick R:108 x 25 IM Order R:15200 Pull100 Double Arm Main Set:8 x 50 Free (Optional: use resistance if you have it available…
2023/10/11 Practice
Warm Up:200 Swim100 Kick No Fins200 Free Pull100 Kick No Fins200 Free100 Kick No Fins Main Set:5 x 100 IM R:203 x 100 FR R:10 - GOAL: hold the fastest…
2023/10/09 Practice (Bonus Workout)
Warm Up:200 Swim100 Kick No Fins200 Free Pull100 Kick No Fins200 IM Drill/Swim100 Kick No Fins Main Set:3 x 200 Non-Free Build R:303 x 200 Free R:153 x 200 Non-Free…
2023/09/24 Practice
Warm Up:200 Free200 Free Pull DPS4 x 50s SL Kick NO FINSMain Set:3 x 50s Fly @ P+301 x 500 Free Pull B/E 3/5/7/5/3 by 1001 x 50 Double Arm…