Monthly Archives: November 2021

1 Hour – with 400 FS Test Set Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  600m  (12min) 2 x 100 BK on 2:00 2 … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1/2:  1350 (24 min) 3 x 100 FS on 1:45, swim 1:30 (5.5 min) 200 FS Fins … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  2000  ( 42 min) 5 x 100 BK on … Continue reading →

Early long session – by A.K. Warm  Up: 1500m 300 swim 200 kick [as 50 FS, 50 BR, 50 FS, 50 BK] 6 x 50 FS & BK drills 4 x { – 50 FS on 1:00 – 50 BK … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  1700 (34 min) 5 x 100 FS on 1:45 (9 min) … Continue reading →

Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (19 min) 2 x 100 BK on 2:00, swim <1:45 … Continue reading →

Noon Swim “Easy” + Bike Trainer Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  1950 (40 min) 400 FS Fins with every … Continue reading →

Noon Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1300  (25min) 3 x 100 BK on 2:00 … Continue reading →

AK Session Warm Up:  600 300  (swim/kick/drill mix) 3 x 100 on 1:35, make it hard Main Set:  3500m 5 x [ – 400 pull on 7:00, swimming 75% (6:00 to 6:15) #1,3,5 Paddles, #2,4 no paddles – 3 x … Continue reading →

Noon Swim + Weights + Curve Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1250 (25min) 200 BK fins on 3:15 200 … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 750  ( 15 min) 3 x 100 BK Fins on 1:45 3 x 100 FS Pull/Paddles … Continue reading →

Warm Up:  700 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 900 (19min) 2 x 100 BK on 2:00, swim <1:45 3 x 100 FS … Continue reading →

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (20 min) 2 x 100 BK Fins on 1:45 2 x 100 FS Fins on … Continue reading →

An AK time trial session Warm-up 200 swim 4x 25 kick, 25 drill, 25 swim 4x 50 FS desc 1-4 on 1:10 4x 100 FS pull on 2:00 – perfect stroke 500 mix easy swim Time Trials: 800 FS for … Continue reading →

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1000 (20 min) 200 BK Fins on 3:30 200 FS Fins on 3:15 4 x 50 … Continue reading →

Plan: Easy plus a bit of work – 50’s on 1:01 Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 750  ( 15 min) 3 x 100 BK Fins on 1:45 … Continue reading →

Plan: very easy swim Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1: 1850  (35min) 3 x 100 BK Fins on 1:45 3 x 100 FS Fins on 1:45 3 x … Continue reading →

1 Hour – with 400 FS Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  600m  (12min) 2 x 100 BK on 2:00 2 x 50 BK on 1:05 … Continue reading →

1 Hr + Weights – with 200 BK Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick: 1300    (23min) 4 x 100 BK Fins on 1:45, … Continue reading →

1 Hr – 200 FS Test Set Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1 / Kick:  1250 (26 min) 2 x 50 BK on 1:05, swim 50 2 x … Continue reading →

REST Day!

1 Hr Recovery Session+ Weights Warm Up:  700 (15 min) 200 FS, 200 BK 2 x (50 FS, 50 BK) 100 IM EN-1:  2050 (39 min) 400 FS Fins, every 4th length BK 2 x 100 BK Fins on 1:45 … Continue reading →