Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

1-11-25 All Systems Go

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Warm Up 900/20:00 300 Loosen  4x75 @:10-15s Rest I.M Order  K/D/S by 25 4x50 @:10-15s Rest Free Descend 1-4 4x25 @:10-15s Rest Sprint Cycle...

4-16-22 Happy Easter !

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Warm Up 900/ 22:00 4x75 Freestyle Breathing as 3/5/3 @1:30 4x50 Kick @ 1:30 4x50 I.M.O Kick/Swim  Or Desc. 1-4 @ 1:30 2x50 Finger-Tip Drag ...

4-14-22 Speed and Technique

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  Warm-up 900/22:00 300 Loosen 4x50 Scull or Kick @1:30 6x50 Desc. 1-3; 4-6 or IM Switch @ :1:00-1:30 4x25 Sprint Cycle @:30 Technique 5...

4-12-22 Long and Aerobic

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  Warm-up 1600/ 30:00 400 pull 300 kick 200 I.M. Kick/Swim 100 Fly Or No Freestyle 4x25s sprint cycle @:30 Free Technique 400/10:00 8x50s ...

4-9-22 More Speed!

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Warm-Up 1300/26:00  4x150 @ 2:30-3:00 -Odds-Free Loosen  - Evens-Kick 6x50 @ 1:00 (Fins recommended) -Odds Zipper w/ catch up-Drill -Evens ...

4-5-22 - Back-end Aerobic (Keeping the long workouts going!)

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Warm-up: 1200/24:00 400 Loosen 200 Strong Kick 6x50 Desc. 1-3; 4-6 or IM Switch @ :50-1:00 3x100 Scull - Focus on Water Tension / Grip @ 2:0...

3-31-22 - Front-end Speed & Aerobic (It's another long one!)

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Warm-up: 1400/28:00 300 Loosen 4x75 as: 25 Kick, 50 Catch-up w/Strong Kick @ 1:15-1:30 3x100 as: 25 Max DPS Breast, 25 Max Efficiency Free @...

3-28-22 - Aerobic (it's a long one!)

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Warm-up: 1000/20:00 200 Loosen 2x100 Kick @ 1:45-2:00 200 Pull - Count Strokes 2x100 IM @ 1:45-2:00 8x25 Sprint Cycle @ :30 Aerobic: 2700/54...

3-26-22 - Power & Best Average

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Warm-up: 1000/20:00 200 Loosen 4x50 Strong Kick @ 1:00 200 IM - Drill, Swim 4x50 Max Efficiency Free @ :45-1:00 8x25 Sprint Cycle @ :30 Powe...

3-19-22 - Pull, Best Average, & Finishing Speed

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Warm-up: 1000/20:00 200 Loosen 8x50 @ :50-1:00     O:25 Kick, 25 Catch-up w/Strong Kick     E:25 Catch-up w/Strong Kick, 25 Kick 200 IM - Dr...

3-15-22 - Aerobic & Short Burst Speed

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Warm-up: 1300/26:00 200 Loosen 2x100 Steady Kick 4x100 IM - O:Drill  E:Swim @ 1:30-2:00     Freestyle Option - 50 Catch-up, 50 Max Efficienc...

3-12-22 - Aerobic & Best Average

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Warm-up: 900/18:00 400 Loosen 3x50 Catch-up w/Overkick @ :50-1:00 3x50 Max Efficiency Free - Maintain Kick @ :50-1:00 8x25 Sprint Cycle @ :3...

3-10-22 - Power & Speed

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Warm-up: 1200/24:00 300 Loosen 200 Steady Kick 100 Scull - Maintain Surface Tension 300 IM or Free - 25 Drill, 25 Build 200 Pull - Count Str...

3-8-22 - Freestyle Technique & Aerobic

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Warm-up: 1200/24:00 200 Loosen 6x50 O:Kick  E:Pull @ :50-1:00 200 IM - Drill, Build 6x50 Desc. 1-3; 4-6 OR IM Switch @ :45-1:00 8x25 Sprint ...

3-5-22 - Back-end Speed & Threshold @ LT NORTH

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Remember, we are at LT NORTH   today from 6:00-7:30 AM Warm-up: 1300/26:00 200 Loosen 12x50 @ :45-1:00     1-3. Max Efficiency Free - Count ...

3-3-22 - Light Aerobic; Power & Speed

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Warm-up: 1200/24:00 200 Loosen 4x50 Strong Kick @ 1:00 200 IM - Drill, Swim 4x50 Catch-up w/Strong Kick @ :45-1:00 200 Pull - Count Strokes ...

3-1-22 - Aeroibc Free, & Short Stroke OR Free

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Our first 1.5 Hour Tuesday night!  Wrote a long one for today, so feel free to pick and choose the parts you like.  Also, feel free to come ...

2-26-22 - Mighty, Mighty Threshold

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Reminder: Our practice schedule changes next week!  Be on the lookout for an email on Sunday with detail!  Calendars will be updated! Warm-u...

2-24-22 - Power and Sprint Stroke & Free

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Warm-up: 1200/ 400 Loosen 12x25 @ :30-:40      1-4. Kick     5-8. Scull     9-12. Catch-up 200 IM - Drill, Build 12x25 Sprint Cycle @ :30-:4...

2-22-22 - Happy TWOSday!

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Warm-up: 1300/ 200 SKIPS 2 Rounds:  2x50 Max Efficiency Free @ :45-1:00 2x25 R1.Fast thru 15  R2.Fast Last 10 @ :30 Aerobic 2s: 1200/24:00 6...