Monthly Archives: July 2023

300 warm up as 75 free/25 not free 100 kick 4×50 drill choice @ 1:15 4×100 descend 1-4 to 400m pace @ 2:00/2:15 Main Set: 3 rounds 150 easy TOTAL: 3100m

200 swim – flip turns + 3-4 kicks off every wall 4 x 100 as 50 drill / 50build @ 2:15 4 x 50 descend 1-4 @ 1:00 3 Rounds: Round 1: 500 FT = 10 x 50 best average … Continue reading →

Weights + Set #1 – Pull Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as 100 easy cool down TOTAL: 3100m

Weights + Main Set: 9 x 200 as: 200 cool down TOTAL: 3300m

Rest Day

200 swim warm-up 4 x 50 as 25 free/25 not free @ 20s rest 2 x 75 as 50m side kick/25m swim Kick Set: Pull Set: 3 rounds 150 cool down TOTAL: 3300m

200 warm-up 100 kick (75 easy/25 strong) 200 Drill/swim by 50 6 x 50 25 fast/25 easy @ 1:10/1:20 100 easy Main Set: *best average for all (Dongoal = <2:50 & <1:23) 200 cool down TOTAL: 3200m

Open Water Steady session – chop and current from the west

2 rounds warm-up: 200 swim 50 single arm drill 200 pull 50 kick Main Set: 300 pull + paddles (easy/med/fast by 100) @ 30s rest 2 x 50 race pace (~200 pace … <40) @ 1:00 (act: 38, 39) + … Continue reading →

3×100 as swim/kick/pull 3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest Pre-set w/ Paddles: Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25) TOTAL: 3000m

Warm Up: 800 EN-1 / Kick: 1600 LAP: 200 Swim Down: 200TOTAL: 2800

200 warm up swim 200 kick choice Pre-Set: 2 rounds: Main Set: 150 easy cool down TOTAL: 3300m

Recovery Swim 200 swim warm-up 4×50 kick descending 1-4 @ 30s rest 20×50 as 1 drill/1 swim choice stroke @ 1:15 alt 1:00 6×25 scull @ 20-30s rest 50 easy Paddles On: 100m Cool down easy TOTAL: 2900m

300 warm-up as 75free/25 no free 12×25 @ :50 3x(kick/drill/8-10 uw kicks/sprint) 6×50 paddles RAP/LAP alt DPS by 50m @ 30s rest 4×25 scull @ 30s rest 3×200 build within each 200 to 75-80% effort @ 3:40/4:00/4:20 100 easy Main … Continue reading →

Warm-up: 400 FS-BK mix EN-1/Kick: 2150m Main Set: 1500 Swim Down: 200

Warm-up: 400 FS-BK mix EN-1/Kick: 2150m Pacing FS: 550m LAP: 6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast Swim Down: 200