Monday, August 14, 2023

 Monday, August 14, 2023

Pre-Season

Warmup

24 X 75 @ 1:10-20

6 EZ, 6 Board Kick 1st 25, 6 FL-BK-BR; BK-BR-FR; 6 side kick, fly on back, uh2o kick to 15M

Main Set

3 X [6 X 75 + 6 X 25] @ 1:05-25(35 for stroke)

75's are FR; 25's are choice

Notes: keep it smooth and focus on moving the right way for about 30 minutes, should feel very repetitive, and that is on purpose. Count strokes, keep head in line, feel free to use any equipment.

Thursday, August 3, 2023

 Thursday, August 3, 2023

Summer Training

Warmup

12 X 150 @ 2:30

3 EZ - 3 Kick 1st 50-50-100 - 3 IM (25FL-50BK-50BR-25FR) - 3 Faster 1st 50-75-100

Main Set

24 X High Velocity Swims @ 70

12 Swim to far flags, no breath

12 full 25's w/ fins & paddles, no breath

Notes: Thursdays are for our highest speeds, learn to move through the water fast

Wednesday, August 2, 2023

 Wednesday, August 2, 2-23

Summer Training

Warmup

4 X 100 EZ @ 1:45

4 X 75 K/S @ 1:15

4 X 50 @ 45 D1-4

4 X 25 uh2o @ 45 streamline, stay horizontal to surface

12 X 25 Turns from MP @ 45 from MP

3 - wall kick to spin to 45 degree plunge

3 - superman kick from flags into wall to spin to plunge to 3 kick to plunge

3 - swim in to ft. first plunge at surface

3 = swim in.out to good transition to swim

Main Set

12 X 75 Pull @ 1:05 slow, quiet, pretty

12 X 50 @ 40 Strong (80%)

12 X 25 @ 35 FAST with good Habits

1:00 extra rest

1 X 100 Bring it

Notes: Gear Day, work on working through your gears and finishing with an exclamation point.