Monthly Archives: April 2023

Warm Up: 400 Recovery: 1600 EN-1: 600 EN-2: 200 LAP: 200 Swim Down: 200Total: 3200

Warm Up: 800 Pre-set – 2 rounds: Main Set: 200 cool down TOTAL: 3700m

300 warm-up as 75 free/25 not free 3×200 as kick/swim/drill/swim by 50m @ 30s rest 4×50 kick descend 1-4 @ 1:30 8×25 as 1 swim fast feet to wall/1 fast underwater kicks @ 50 100 easy Main Set – Cookie … Continue reading →

Warm Up: 400 FS-BK mix Recovery: 1000 EN-1: 800 EN-2: 400 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200Total: 3000

Warm Up: 800 Pre-Set: 300 Main Set: 1100 2 rounds of 6×100 pull with paddles @ 1:55/2:15– Long and smooth 200 cool down TOTAL: 3100m

Warm Up: 400 FS – BK mix EN-1 / Kick: 1400 / 700 EN-2: 500 LAP: 400 Swim Down: 400 Total: 3800

Warm Up: 400 mix Recovery: 1000 EN-1 / Kick: 1200 EN-2: 500 LAP: 400 Swim Down: 400 Total: 4000

4 x 200 as swim/kick/pull/swim 12 x 50 as 2 Drill/1 Swim @ 1:20 – Choice stroke but keep them together in sets of 3 – Sher = 1 round at least of fly with fins 8 x 50 swim … Continue reading →

300 swim warm-up 4×50 kick as 2 side kick/2 front @ 1:30 6×50 RAP/LAP alt. Head Touch @ 1:15 8×50 as 4 no equip/4 with paddles – desc. in 2’s @ :55 Main Set: 4×100 swim @ 1:55/2:20 3×200 swim … Continue reading →

Warm Up: 600 Recovery: 1000 EN-1: 1200 EN-2: 300 LAP: 200 4 x (25 Dive Fast, 25 easy) Dives Swim Down: 200

300 warm-up as 75 fr/25 not fr 4×50 choice drill freestyle 4×50 as 25scull/25 kick 8 x 50 @ 60-55-50-45 twice throughSwimTimes: 45, 43, 42, 41, 47, 44, 42, 40 Main Set: 36 x 50 @ 1:30 4 kick – … Continue reading →

Warm Up: 800 EN-1 / Kick: 1900 LAP: 600 Dive 25’s and Breakouts Swim Down: 200Total: 3500

Warm Up: 800 EN-1/Kick: 1450 EN-2: 500 Speed: 500 Swim Down: 300Total: 3700

Warm Up: 6 x 100 as 50 drill/50 swim build @ 2:30/2:45 2 of each: Main Set: 100 easy TOTAL: 3000m

Warm Up: Main Set: 2 rounds of: 600m cool down as 2x(75 free/25 choice-50/50-25/75) TOTAL: 3100m

Warm Up: 800 Kick: 700 EN-1: 1200 LAP: 600 4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK Dives Swim Down: 200

Warm Up: 500 Pre-Set – 3 rounds: 1050 Main Set: 1500 3 rounds choice stroke: Swim Down: 300 4×75 cool down as 25 kick choice/50 swim easy TOTAL: 3350m

Warm Up: 800 FS / BK Mix Kick: 350 EN-1: 1300 EN-1/2: 600 Speed: 200 Swim Down: 200TOTAL: 3450

300 warm-up as 75 free/25 not free800 FS / BK Mix 10 x 50 drill @ 1:20 as Kick: 600m12 x 50 Fin Kick on 1:00 EN-1/2: 1600m3 rounds:2 rounds: 1x Pull, 1x Swim 450 cool down TOTAL: 3300m

Crazy bad Good Friday session at TPASC Warm Up: 800 FS / BK Mix Recovery: 400 FS Fins with every 4th length BK Kick: 12 x 50 Fin Kick on 1:00 – 6x FS, 6x BK EN-1: 1000 EN-1/2: 600 … Continue reading →

4 × 100 as swim/kick/drill/pull build4 × 50 Drill Choice @ 1:156×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend100 easy Banjo Billy 200’s 1 x 200 easy @ 3:40 or 4:101 x 200 fast @ … Continue reading →

Warm Up: 800 Mix EN-1 / Recovery: 800 EN-1 / -2: 900 LAP 400 Dives Swim Down: 200Total: 3200

400 swim warm-up 200 kick with three 15m bursts (fast) at any point in the 200 Main Set: Optional: 100 easy TOTAL: 2500m-3300m

Recovery session after 2 days off Warm Up: 800 Mix EN-1/Kick: 1700 EN-1/-2: 400 Speed: 300 Swim Down: 200Total: 3400