Monthly Archives: May 2009

Summer – WK 1 (cycle week 1, Sat)

Posted on 2009-05-30 by Don

Fins – Aerobic – Sprint Mix Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 4 x … Continue reading →

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Summer – WK 1 (cycle wk 1 – Thurs)

Posted on 2009-05-28 by Don

Anaerobic – Lactic Acid Production Warm-Up: 1100m 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim) once as FS, next as BK 100m Pull, 100m Kick, 100m Swim BR Set 1: 400m 8 x 50m Kick choice on 1:10 … Continue reading →

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Summer – WK 1 (cycle wk 1 – Tues)

Posted on 2009-05-26 by Don

Aerobic Warm-Up: 1000m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills Set 1: 600m 4 x (50m Kick … Continue reading →

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Summer – WK 1 (cycle wk 1 – Mon)

Posted on 2009-05-25 by Don

Fins – Aerobic no pace session Warm-Up: 400m 100m Pull FS 100m Pull BK 100m Pull BR 2 x 50m Swim (FS, BK) Set 1: 200m 100m Swim FS 100m Swim (as 25’s of FL, BK, BR, FL) Set 2: … Continue reading →

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Summer – Recovery Week from Nationals (session 3)

Posted on 2009-05-23 by Don

Fins – Aerobic Mix session Warm-Up: 1500m 200m Pull FS 4 x (50m Kick I.M., 50m Swim FS) 200m Pull BK 4 x (50m Kick FS, 50m Swim IM) 100m FS Drills 100m BK Drills 100m BR Swim Set 1: … Continue reading →

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Summer – Recovery Week from Nationals (session 2)

Posted on 2009-05-21 by Don

Aerobic Mix session Warm-Up: 1200m 200m Pull FS-BK Mix 4 x (25m Kick I.M., 25m Swim FS) 200m Pull FS-BR Mix 4 x (25m Kick FS, 25m Swim IM) 100m FS Drills 100m BK Drills 200m Swim Mix Set 1: … Continue reading →

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Summer – Recovery Week from Nationals (session 1)

Posted on 2009-05-19 by Don

Aerobic Mix session Warm-Up: 800m 3 * (50 Pull, 50 Kick, 50 Drill, 50 Swim) for FL, BK, BR 200 Pull as 2 x (FS-BK-FS-BR) Set 1: 400m 3 x 50m Kick with Board on 1:05, 1:10, 1:15 50m Easy … Continue reading →

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