Monthly Archives: March 2023

200 warm-up 4×75 as kick/drill/swim @ 1:30 6×50 as 25 easy/25fast @ 1:10 8×25 as 1 overkick drill/1 swim glide @ 50s  Main Set: 4×100 swim or pull breathing every 3 ALT every 5 @ 2:00/2:30 8×50 as breathing pattern … Continue reading →

WRITTEN AS THE FOLLOWING:200 swim 100 kick 8×50 drill Freestyle @ 1:10 4×75 as 25 kick/50 swim @ 20s rest 6×150 @ 3:30 Odd: RAP/LAP/Glide by 50 with paddles Even: Freestyle swim smooth (no equipment) – Find strong pull from … Continue reading →

Warm Up: 800 FS / BK Mix Fin Kick: 400 Stroke Focus: 900 Kick: 300 Faster: 650 Speed: 200 Swim Down: 200Total: 3450

Workout 2 – Thursday 23 March Team 200 warm-up 100 kick 4×50 drill of choice @ 20s rest 4×75 as 25 fast choice/50 free easy @ 1:20 4×50 as 25 fast choice/25 easy @ 1:05 4×25 fast choice @ 40 … Continue reading →

Long Warm-Up Some Pacing Dives & Breakout Long Swim Down

Workout 1 300 swim 4×75 25drill/50 swim build @ 20s rest Best stroke 200 swim smooth breathing every 3/5 by 50m @ 30s rest 4×25 kick fast @ 20s rest (Sher = dolphin kick) 200 breathing every 5/7 by 50m … Continue reading →

Warm Up: 600 FS / BK mix6 x 50 Fin Kick on 1:00 Pacing: FOR 400 FS:2 x 100 FS on 2:00, swim 1:30200 FS, swim 3:0050 easy FOR 200 FS:2 x 50 FS on 1:15, swim 42.5100 FS, swim … Continue reading →

Workout 6 300 warm-up as 75 free/25 not free Pre-set: Main Set 1 (continuous, respect pace times) 8 x 50 sprint with feet to wall finish (start in Deep end) – 4 @ 1:15 – 2 @ 1:30 – 2 … Continue reading →

Workout 5 400 warm up of choice (include kick, drill etc) 2×400 swim smooth (paddles/snorkel optional) @ 7:30Last 100m sprint; use legs 8-10 x 25 sprint @ 60s – as 10-12 fast kicks with hands against the wall into Flip … Continue reading →

Workout 2 *Final day before taper (Don & Sher) Pre-Set: Main: Fast should be around 200 or 400m pace (depending on your main race focus) 100 easy 150 cool down TOTAL: 3200m

Workout 3 20-30s rest between everything: Main Set: 3 x (4 x 50 @ 1:15 + 150 easy recovery) Set 1 – 1st 50 build, 2nd pace +1, 3rd/4th at paceSet 2 – 1st 50 dive pace, 2nd build, 3rd/4th … Continue reading →

Workout 1 – Tuesday 14 March 200 choice warm up 4 x 50 drill @ 1:15 100 swim ‘perfect’ @ 1:50 4 x 50 kick @ 1:30 100 swim build @ 1:50 4 x 50 side kick @ 1:40 100 … Continue reading →

Workout 4 Warm Up: 2 rounds: 500 free smooth @ 9:30400 as swim with paddles @ 7:30300 as – 50 free– 50 back – or all pull with paddles @ 6:15 2 x Through: 8 x 75 @ 1:30 as– … Continue reading →

Workout 3 Set #1 – Pull Set #2 – Kick *Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall 150 easy cool down TOTAL: … Continue reading →

200 warm-up 8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest 4×25 blast off sprints @ 45s Underwater Kick Practice 4 rounds à 2 no fins/2 with fins (Don = 1 each of bk and Fr) 1×25 … Continue reading →

200 swim warm-up Pre Set: 2×75 kick/swim/kick by 25 @ 1:454×75 swim smooth @ 1:202×75 swim/kick/swim strong by 25 @ 1:305×50 build to pace @ 60-55-50-45-45 OR 1:10-1:05-1:00-55-55100 easy Main Set: 1×300 pull @ 6:00 with paddles1×100 easy @ 2:308×50 … Continue reading →

Recovery Swim 300 easy free100 alternating kick on side/kick on back by 25200 drill/swim by 254×25 not free @ 15s rest between 300 pull with paddles breathing every 3/5 by 50 @ 6:00 6×75 as 25 kick strong/50 swim smooth … Continue reading →

300 as 75swim/25 kick 3 rounds: 100 drill choice @ 10s rest 100 kick build @ 20s rest 100 swim ‘perfect’ @ 20s rest 50 easy @ 30s rest Main Set: 300 free set-up @ 5:15 3×100 @ 1:50 200 … Continue reading →

200 swim warm-up 4×50 as 25 free/25 not free @ 20s rest 2×75 as 50m side kick/25m swim Kick Set 300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 5:45 200 kick … Continue reading →