400 Loosen
6x25 Drill @ :35+
100 Kick
6x25 Drill @ :35+
200 Pull
4 Rounds: IMO or O:Free E:Stroke
3x25 Kick @ :35+
2x25 Best Tech. Swim @ :30+
6 Rounds:
1x125 Free @ 1:40+
1x75 All Out @ 1:40+ - Free:All Free IM:Fly/Back/Breast or Back/Breast/Free by 25
300 easy
12-3-19
200 Loosen
200 Pull
4x50 as: 25 Kick, 25 Drill @ 1:00+
4x50 Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
1x200 as: 50 All Out Kick, 150 Swim @ 3:15+
1x200 as: 50 Swim, 50 All Out Kick, 100 Swim @ 3:15+
1x200 as: 100 Swim, 50 All Out Kick, 50 Swim @ 3:15+
1x200 as: 150 Swim, 50 All Out Kick @ 3:15+
6x(1x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:30+
(1x25 Best Tech. Free - Count Strokes - No Breath @ :30+
20x50 as:
1-4. Best Average @ :45-1:00+
5. Active Recovery / easy @ 1:30+
300 easy
200 Pull
4x50 as: 25 Kick, 25 Drill @ 1:00+
4x50 Desc. 1-4 @ :50+
8x25 Sprint Cycle @ :30+
1x200 as: 50 All Out Kick, 150 Swim @ 3:15+
1x200 as: 50 Swim, 50 All Out Kick, 100 Swim @ 3:15+
1x200 as: 100 Swim, 50 All Out Kick, 50 Swim @ 3:15+
1x200 as: 150 Swim, 50 All Out Kick @ 3:15+
6x(1x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:30+
(1x25 Best Tech. Free - Count Strokes - No Breath @ :30+
20x50 as:
1-4. Best Average @ :45-1:00+
5. Active Recovery / easy @ 1:30+
300 easy
11-30-19
Warm-up: 1500/25:00+
600 Loosen
3x50 Kick - Desc. 1-3 @ 1:00+
400 Pull
3x50 Kick - Desc. 1-3 @ 1:00+
200 IM - Drill/Build
IM: 1800/32:30+
6x50 2 of each - 25 Drill / 25 Swim @ 1:00+
6x50 2 of each - IM Switch @ 1:00+
2x25 Fast Fly @ :30+
2x100 IM @ 1:45+
2x50 Build Back @ 1:00+
2x100 IM @ 1:45+
2x25 Fast Breast @ :30+
2x100 IM @ 1:45+
2x50 Fast Free @ 1:00
300 easy
Free: 2200/34:00+
6x100 Free - Hold Stroke Count @ 1:20+
1:00r
6x75 Free - Hold Stroke Count @ 1:05+
1:00r
6x50 Free - Hold Stroke Count @ :45+
1:00r
6x25 All Out @ :30+
2x200 Pull - BC5-7 @ 3:00+
300 easy (Free/Back)
600 Loosen
3x50 Kick - Desc. 1-3 @ 1:00+
400 Pull
3x50 Kick - Desc. 1-3 @ 1:00+
200 IM - Drill/Build
IM: 1800/32:30+
6x50 2 of each - 25 Drill / 25 Swim @ 1:00+
6x50 2 of each - IM Switch @ 1:00+
2x25 Fast Fly @ :30+
2x100 IM @ 1:45+
2x50 Build Back @ 1:00+
2x100 IM @ 1:45+
2x25 Fast Breast @ :30+
2x100 IM @ 1:45+
2x50 Fast Free @ 1:00
300 easy
Free: 2200/34:00+
6x100 Free - Hold Stroke Count @ 1:20+
1:00r
6x75 Free - Hold Stroke Count @ 1:05+
1:00r
6x50 Free - Hold Stroke Count @ :45+
1:00r
6x25 All Out @ :30+
2x200 Pull - BC5-7 @ 3:00+
300 easy (Free/Back)
11-28-19 - AM - Thanksgiving Extravaganza
400 Loosen
200 IM - Drill / Swim
6x50 Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle @ :30+
Long IM:
3 Rounds:
1x200 IM @ 3:30+
R1. 50 Free, 50 Back, 50 Breast, 50 Free
R2. 50 Fly, 50 Free, 50 Breast, 50 Free
R3. 50 Fly, 50 Back, 100 Free
8x25 Fast Free @ :35+
Short IM:
3 Rounds:
1x100 IM @ 1:50+
R1. 25 Free, 25 Back, 25 Breast, 25 Free
R2. 25 Fly, 25 Free, 25 Breast, 25 Free
R3. 25 Fly, 25 Back, 50 Free
4x25 Fast Free @ :35+
2x50 IM Switch @ 1:00+
"3 Legged Turkey" Free Drills:
2 Rounds:
2x25 Single Arm Free @ :35+ (1 arm + both legs)
2x25 Single Leg Free @ :35+ (both arms + 1 leg - opposite leg in the air)
2x25 Best Tech. Free @ :35+ (regular)
A man was driving down a country road turkey running at the same speed as his truck. He thought this was odd, and followed it toward a farm.
The man found the farmer in the midst of many 3-legged turkeys and asked him why he was raising 3-legged turkeys.
"We figure," said the farmer, "with a family of 3, only 2 can have a turkey leg with a normal turkey. But with a three legged turkey, everyone gets a leg on Thanksgiving!"
"That's pretty wise," the man said, "How do your 3-legged turkeys taste?"
"I don't know," said the farmer. "We've never been able to catch one."
300 easy
200 IM - Drill / Swim
6x50 Desc. 1-3; 4-6 @ 1:00+
8x25 Sprint Cycle @ :30+
Long IM:
3 Rounds:
1x200 IM @ 3:30+
R1. 50 Free, 50 Back, 50 Breast, 50 Free
R2. 50 Fly, 50 Free, 50 Breast, 50 Free
R3. 50 Fly, 50 Back, 100 Free
8x25 Fast Free @ :35+
Short IM:
3 Rounds:
1x100 IM @ 1:50+
R1. 25 Free, 25 Back, 25 Breast, 25 Free
R2. 25 Fly, 25 Free, 25 Breast, 25 Free
R3. 25 Fly, 25 Back, 50 Free
4x25 Fast Free @ :35+
2x50 IM Switch @ 1:00+
"3 Legged Turkey" Free Drills:
2 Rounds:
2x25 Single Arm Free @ :35+ (1 arm + both legs)
2x25 Single Leg Free @ :35+ (both arms + 1 leg - opposite leg in the air)
2x25 Best Tech. Free @ :35+ (regular)
A man was driving down a country road turkey running at the same speed as his truck. He thought this was odd, and followed it toward a farm.
The man found the farmer in the midst of many 3-legged turkeys and asked him why he was raising 3-legged turkeys.
"We figure," said the farmer, "with a family of 3, only 2 can have a turkey leg with a normal turkey. But with a three legged turkey, everyone gets a leg on Thanksgiving!"
"That's pretty wise," the man said, "How do your 3-legged turkeys taste?"
"I don't know," said the farmer. "We've never been able to catch one."
300 easy
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