Monthly Archives: December 2021

Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) EN-1: 1200 (24 min) 3 x 100 BK on 2:00, swim <1:45 3 x 100 FS Pull on 1:45, … Continue reading →

Early Long (due to mid-day truck service) – An A.K. workout 200 swim 200 kick with 15m burst 2x throughout 100 build swim 4 x 50 Kick @ 1:10 or 20s rest 4 x 50 Free Drill @ 1:10 or … Continue reading →

Recovery Swim + Weights + Curve Warm Up:  500 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 50 FS, 50 BK EN-1 / Kick:  2050  ( 40 min) 400 FS Fins, every 4th length BK on … Continue reading →

Early Long – A.K. session 3 x 200 as swim/kick/pull by 200  (600)   4 x 75 fly-bk-breast OR kick-drill-swim @ 1:30 4 x 100 as 75 smooth/25 fast @ 1:45 or 2:00 6 x 50 kick descend 1-3, 4-6 … Continue reading →

Early Long session – an AK session  (noon swim cancelled) 200 swim 100 kick 200 drill 100 build    (600) 4×50 kick @ 1:10 or 20s rest 100 drill choice 4×50 build @ 1:00 or 15s rest 100 drill choice … Continue reading →

Swim + Weights  + Curve … end of a needed Recovery Week 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:  1100 (22 min) 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 Recovery:  400  (9 min) FS:  25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull BK:  25 … Continue reading →

Swim + Weights + Curve Needs to be a recovery week 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  ( 29 … Continue reading →

Early Session by A.K. – final session will be a combo Workout 3 – DISTANCE – Triathletes 400 warm-up 200 kick 100 swim build   6 x 75 as 25 drill/50 swim 6 x 50 kick descending 1-3/4-6 @ 1:15 … Continue reading →

Early to accommodate ‘knee lube shot’ & Long Warm Up:  600 (15 min) 4 x (25 FS, 25 BK) 100 FS 100 BK 2 x (50 FS, 50 BK) Focus: 500m  (11 min) 4 x 50 drill on 1:10 2 … Continue reading →