Monthly Archives: September 2012

Additional Session – since M-W-F provides no benefit for race preparation. Warm Up:  800m 300 FS Pull 300 BK Pull with Paddles 200 IM Drill by 50’s Set 1:  EN-1 1100m (50 Recov) 5 x 100 FS on 1:45, swim … Continue reading →

Warm Up:  600m to 6:10 100 FS, 100 BK 4 x (25 Kick IM, 25 Swim FS) 25 FS Drill, 25 FS 25 BK Drill, 25 BK 25 BR Drill, 25 BR 50 FS Today we will divide into three … Continue reading →

Warm Up: 800m 300 FS Pull 300 BK Fins + Paddles 200 IM Drills Set 1 Kick: 400m 2 x 100 Fins Kick on 2:00 FS – BK 4 x 50 Kick on 1:15 FS – BR – BK – … Continue reading →

Warm Up:  600m to 6:10 100 FS Pull, 25 R-Arm High Elbow 25 L-Arm High Elbow, 50 FS Kick, 100 FS swim 100 BK Pull, 25 R-Arm BK, 25 L-Arm BK 50 BK Kick, 100 BK Swim Kick: 2 x … Continue reading →

25 minutes of the session was lost to a power failure in the pool area Warm Up:  650m 200 FS Pull 150 BK Fins/paddles 100 BR 200 IM Drill Kick: 2 x 100 Fins Kick (FS no board, BK/FS mix) … Continue reading →

Warm Up:  600m to 6:10 200 Pull FS/BK mix 4 x (25 Kick IM, 25 Swim FS) 2 x (25 Drill FS, 25 FS) 2 x (25 Drill BK, 25 BK) Kick: Mix FS and BK 2 – 4 x (25 … Continue reading →

Warm Up: 500m to 6:10 100 FS 4 x (25 Kick FS, 25 Swim IM) 100 BK Fins 100 BR Set 1:  Kick with Fins 2-3 x 50 FS Fins Kick on 15 sec 2-3 x 50 BK Side Kicking … Continue reading →

Warm Up:  800m 300 FS Pull 300 BK Fins 4 x (50 BR, 50 FS) Set 1:  Kick 500m 2 x 100 Kick with Fins 4 x 50 Kick (FS, BK, BR) 4 x 25 Kick Fast 50 Easy Set … Continue reading →

Warm Up:  600m to 6:10 100 FS 100 BK 4 x (25 Kick IM, 25 Swim FS) 4 x 25 Scull (Entry, Catch, Finish, On Back) 100 FS Kick Set: try with no fins 2 x 25 Kick on Back, … Continue reading →

Warm Up: 800m 200 FS Pull 200 BK Fins 200 FS Fins 200 IM Drills Kick:  400m 2 x 100 Kick (FS / BK) 4 x 50 Kick (FS, BR, BK, BR) Set 1:  EN-1  1100m 300 FS Pull 300 … Continue reading →

Backstroke Technique Week Warm Up:  600m to 6:10 200 FS / BK mix 4 x (50 Pull, 25 Kick, 25 Swim) Mix strokes Kick: Flags info Streamline BK Push-offs / Breathing Streamline BK Dolphin 25 BK Kick “in a bucket” … Continue reading →

Warm Up:  600m to 6:10 100 FS 100 BK 100 BR 200 IM All Drills 100 IM Kick:  FINS 2 x 25 FS Torpedo Kick – swim to end when out of air 4 x 25 FS Torpedo Kick #1 … Continue reading →

Warm Up: 200 FS Pull 200 BK Fins 200 IM Drill 100 BK 100 IM Kick: 2 x 100 FS Fins 4 x 50 Fins 100 Fins Set 1:  EN-1 100 FS on 1:45 (1:30) 200 FS on 3:30 (3:01) … Continue reading →

Warm Up:  600m 200 FS / BK Pull mix 4 x (25 Kick, 25 Drill, 25 Swim) IM mix 2 x (25 FS Build, 25 Easy BK) Kick Set:  2-4 x (25 FS kick, 25 FL/BK/BR) on 15 sec 50 … Continue reading →

Warm Up:  800m 200 FS Pull 200 BK Fins 2 x (100 IM Drill) 100 FS 100 BK Kick:  300m 4 x 50 Kick mix on 1:15 4 x 25 Kick mix on 35 Set 1:  EN-1 (Base Aerobic) 1200m … Continue reading →

This week’s three sessions will focus on FS Technique Warm Up:  600m to 6:10 200 FS / BK Mix 4 x (25 Drill, 25 Swim, 25 Kick, 25 Swim) Mix Kick Set:  2 x 25 FS Kick Technique 4 – … Continue reading →

Welcome Back! Since we have all had at least some time off this summer, the program is going to start from scratch. Our focus now will be on TECHNIQUE for all strokes and developing an aerobic base. Warm Up:  800m (to … Continue reading →

See you at the pool tomorrow morning – on deck for 0555. The main pool has been closed this week due to a heater issue, but to my knowledge as of today (Thursday) all will be fine for our first … Continue reading →