Monthly Archives: January 2023

200 swim 100 kick 200 pull 100 scull 6×100 as 50 drill/50 swim build @ 2:30/2:45 2 of each: Scull to 3 strokes Single Arm 3 Tap Drill Main Set: 4×75 swim; middle 25 is fast @ 1:20/1:30 100 kick … Continue reading →

4×200 as swim/kick/pull/swim 12×50 as 2 Drill/1 Swim @ 1:20 Choice stroke but keep them together in sets of 3 Turns Practice 10mins Drills 8×50 swim mid-pool @ 1:15 Focus on fast turns in and out of the wall 4×25 … Continue reading →

200 swim 100 kick (75 easy/25 strong) 200 Drill/swim by 50 100 build 4×50 25 fast/25 easy @ 1:10/1:20 as 1 freestyle, 1 choice stroke 3x                             Round 1      Round 2       Round 3 2-3×200 free @       3:30/4:20     3:20/4:10      3:10/4:00 100 kick … Continue reading →