6 x 500
Warm Up:200 FR200 IM 6 x 50 UW Kick/Swim w/ Fins 6 x 50 Odd: DPS, EVEN: Open water Spot Main Set:6 x 500 1: B/E 52: B/E 3/23: B/E…
Stroke
Main Set:4x 4 x 75 FR @[100p]1 x 200 FR @P+104 x 50 Stroke/FR R:20 1 x 100 IM Cool Down:Choice TOTAL YARDAGE: 3200 Tags:
400 Repeats
Warm Up:1000 SKIPS 8 x 50 IM Order/FR by 25 @P+20 Main Set: 4 x 400 FR Hold P @P+1012 x 50 ODD: Drill @1:30, EVEN: Sprint Cool Down:500 Choice…
75’s Stoke
Warm Up:1000 SKIPS6 x 50 Kick >6 FL Kick off Each Wall Main Set:3x: FL, BA: Use Fins, BR: Use Paddles 1 x 75 ABF Stroke @P+20 1 x 75…
IM
Warm UP:2x300 Choice 200 Pull 100 Kick Main Set:8 x 50 ODD: IM Order R:20, EVEN: FR6 x 25 Streamline Drill R:20 12 x 25 A to F = 12…
25’s
Warm Up:15 Min DIY Main Set:10 x 50 Drill/Swim Build by 25, ODD: FR, EVEN: ABF 10 x 25 ODD: UW FL Kick Fast, EVEN: Easy 20 x 5 Deadman…
IM
Warm Up:1000 SKIPS Main Set:3 x 100 IM Desc. 4x IMO2 x 50 Drill 1 x 50 Sprint 1 x 50 Easy Cool Down:400 Choice TOTAL YARDAGE: 2500
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…
2023/10/18 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,…