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…
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
Warm Up:1000 SKIPS Main Set:20 x 75 ODD: BA P+20, EVEN: 25 Kick/50 BA 20 x 25 ABF @P+50 100 Double Arm BA Cool Down:400 Breathing Ladder TOTAL YARDAGE:…
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…
Broken 500 @1000 Pace
Warm Up:1000 SKIPS Main Set:Holding 1000 Pace 50 R: 10100 R: 20200 R: 30100 R: 2050 R: 10200 Easy 12 x 25 1) UW FL Kick w/ Fins2) Easy3) Sprint…
500’s
Warm Up:15 Min DIY Main Set:6 x 100 ODD: FR, EVEN: BA R:158 x 50 Kick/FR by 25 R: 15 5 x 50 6-Kick Switch FR R:155 x 50 Fist…
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…