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…
2023/10/18 Practice
Warm Up:200 Free4 x 50 FR Drill4 x 50 SL Kick No Fins R:208 x 25 IM Order R:15100 Double Arm Main Set:2x through the following: 4 x 100 Free…
2023/10/16 Practice
Warm Up:200 Free200 Pull200 Back200 Kick No Fins100 Double Arm Back Main Set:5 x 100 IM @ P+201 x 50 Kick @ 1:103 x 150 IM (25 Fly, 50 Back,…
2023/10/12 Practice
Notes for this practice: "P" is representative of the 100 pace that was established in the main set from the 2023/10/11 practice that we are going to use to individualize…
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…
2023/10/08 Practice
Warm Up:200 Swim100 Kick No Fins200 Free Pull100 Kick No Fins200 IM Drill/Swim100 Kick No Fins Main Set:4 Rounds of the following: 1 x 125 Free R:10 1 x 50…
2023/10/04 Practice
Warm Up:200 Swim200 Free Pull200 IM200 Free Main Set: 6 x 100 Odd - FINS ON 25 UW/75 Free, Even - 75 Free/25 UW @2:006 x 100 Odd - FINS…
2023/10/02 Practice
Warm Up:3 x 100 Not Free (any stroke but freestyle) R:203 x 50 SL Kick NO FINS R:203 x 100 Free R:203 x 50 SL Kick NO FINS R:203 x…
2023/09/27 Practice
Warm Up:300 Swim with fins300 Free Pull4 x 50s SL Kick NO FINS @ 1:006 x 50s IM transitions - 25 Fly/25 Back, 25 Back/25 Breast, 25 Breast/25 Free1 x…