*Long Course Meters* A: 10 minute swim with fins 5 minute kick with fins 3x200 @ 3:10 (1 swim/1 pull/1 swim) 2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim) 10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.) 2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort) 6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!) 3x200 @ 3:10 (1 Pull/1 swim/1 pull) 200 ez with fins *~4400 total* B: 10 minute swim with fins 5 minute kick with fins 3x200 @ 4:10 (1 swim/1 pull/1 swim) 2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim) 6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.) 2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort) 6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!) 200 ez with fins *~3300 total* C: 10 min...
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A: 4x150 w/:10 rest (100 Swim/50 Kick) 400 pull (with buoy and BAND) 10x25 @ :30 (1 Drill/1 Build, repeat) 10x25 @ :30 (1 easy/1 FAST!) 200 recovery pull 10x50 @ :50 (1 easy/1 FAST) 200 recovery pull 6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim) 6x100 @ 1:30 (1 easy/1 FAST!) 300 recovery pull 200 cool down *4000 total* B: 4x150 w/:10 rest (100 Swim/50 Kick) 400 pull (with buoy and BAND) 10x25 @ :40 (1 Drill/1 Build, repeat) 10x25 @ :40 (1 easy/1 FAST!) 200 recovery pull 10x50 @ 1:10 (1 easy/1 FAST) 200 recovery pull 6x100 @ 2:15 (1 easy/1 FAST!) 200 cool down *3200 total* C: 4x150 w/:10 rest (100 Swim/50 Kick) 10x25 w/:10 rest (1 Drill/1 Build, repeat) 10x25 w/:10 rest (1 easy/1 FAST!) 200 recovery pull 6x50 w/:15 rest (1 easy/1 FAST) 200 recovery pull 4x100 w/:20 rest (1 easy/1 FAST!) 100 cool down *2300 total*
A: 400 choice/300 pull/200 IM/100 kick 100 drill @ 1:40 200 @ 3:20 (50 kick/100 swim/50 kick) 300 IM @ 5:20 (25 kick/25 drill/25 swim) 300 pull @ 4:15 (breathing pattern 3/5 by 50) 200 pull @ 2:50 (breathing pattern 3/5 by 50) 100 pull @ 1:25 (breathing pattern 3/5 by 50) 8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free) 15 minute swim: your choice, fins, pull, kick. etc...NO stopping!! 9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill) 300 cool down (50 kick/100 swim) *~4400 total* B: 300 choice/200 pull/100 kick 100 drill @ 2:00 200 @ 4:30 (50 kick/100 swim/50 kick) 300 w/:20 rest (25 kick/25 drill/25 swim) 300 pull @ 5:30 (breathing pattern 3/5 by 50) 200 pull @ 3:40 (breathing pattern 3/5 by 50) 100 pull @ 1:50 (breathing pattern 3/5 by 50) 4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free) 15 minute swim: your choice, fins, pull, kick. etc...NO stopping!! 6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill) 300 cool down (50 kick/10...
Pageviews by Countries Entry Pageviews United States 4078 Canada 358 United Kingdom 276 Germany 123 Australia 95 Mexico 91 Spain 75 Italy 70 Hong Kong 36 Guam 25 I just wanted to give everyone a quick look at where other people are swimming WITH you! Hello to all the swimmers in the USA, Canada, UK, and Australia. Guten tag to swimmers in Germany. Hola Mexican and Spanish swimmers. Ciao to the swimmers in Italy. ä½ å¥½ to our Hong Kong swimmers. And Hafa adai to everyone swimming in Guam! **These are only the TOP 10 countries with page-views! Everyone else is also much loved!!
**Long Course Meters** Aquathlon: 500 Choice 500 (100 Drill/100 Kick/repeat) 45 minutes continuous: 600 snake swim/.75 mile run/repeat 200 easy swim cool down Swim: A: 500 Choice 500 (100 Drill/100 Kick/repeat) 400 Pull (NO walls, build to FAST) 8x50 @ :55 (6/3/6 drill) 300 Pull (100 easy/100 medium/100 FAST!) 8x50 @ :55 (non-free) 200 Pull (100 easy/100 FAST!) 8x50 @ :55 (descend 1-4) 100 Pull (all FAST!) 8x50 @ :55 (descend stroke count 1-4) 4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill) 200 cool down *4400 Total* B: 400 Choice 400 (100 Drill/100 Kick/repeat) 400 Pull (NO walls, build to FAST) 6x50 @ 1:10 (6/3/6 drill) 300 Pull (100 easy/100 medium/100 FAST!) 6x50 @ 1:20 (non-free) 200 Pull (100 easy/100 FAST!) 6x50 @ 1:05 (descend 1-4) 100 Pull (all FAST!) 6x50 @ 1:10 (descend stroke count 1-3, 4-6) 2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill) 200 cool down *3500 Total* C: 300 Choice 300 (5...
A: 6x150 @ 2:30 (100 Swim/50 Kick) 12x25 @ :30 (1 Drill/1 Underwater kick/1 FAST!, repeat) 3 x [2x200 (1 FAST!/1 ez) @ 3:00 3x100 (2 FAST!/1 ez) @ 1:30 4x50 (3 FAST!/1 ez) @ :50 (round #1: Swim, #2: Pull, #3: Swim)] 300 pull (25 back/75 free) 100 cool down *4300 total* B: 6x150 @ 3:15 (100 Swim/50 Kick) 12x25 @ :40 (1 Drill/1 Underwater kick/1 FAST!, repeat) 2 x [2x200 (1 FAST!/1 ez) @ 4:00 3x100 (2 FAST!/1 ez) @ 1:55 4x50 (3 FAST!/1 ez) @ :60 (round #1: Swim, #2: Pull)] 300 pull (25 back/75 free) 100 cool down *3400 total* C: 4x150 w/:15 rest (100 Swim/50 Kick) 6x25 @ w/:10 rest (1 Drill/1 Underwater kick/1 FAST!, repeat) 2 x [2x150 (1 FAST!/1 ez) w/:30 rest 3x100 (2 FAST!/1 ez) w/:20 rest 4x50 (3 FAST!/1 ez) w/:10 rest (round #1: Swim, #2: Pull)] 100 cool down *2450 tot...
A: 10 min Choice Swim 5 min Kick (:20 hard/:40 easy) 300 Pull (3/5 breathing pattern by 50) 8x75 @ 1:15 (IM order: 50 Drill/25 Swim) 6 x [4x25 Drill @ :30 50 Build @ :50 100 RACE! @ 1:20] 3x300 pull @ 4:15 (descend 1-3) 6x75 @ 1:15 (50 drill/25 dolphin kick on back) *4450 total* B: 10 min Choice Swim 5 min Kick (:20 hard/:40 easy) 300 Pull (3/5 breathing pattern by 50) 6x75 @ 1:30 (25 non-free/50 free) 4 x [4x25 Drill @ :40 50 Build @ :60 100 RACE! @ 1:50] 3x200 pull @ 3:45 (descend 1-3) 6x75 @ 1:45 (25 swim/25 drill/25 dolphin kick on back) *3400 total* C: 10 min Choice Swim 5 min Kick (:20 hard/:40 easy) 300 Pull (3/5 breathing pattern by 50) 4x75 w/:20 rest (25 non-free/50 free) 4 x [4x25 Drill w/:10 rest 50 Build w/:10 rest 100 RACE! w/:20 rest] 4x75 w/:15 rest (25 swim/25 drill/25 dolphin kick on back) *2400 total*
**Long Course Meters** A: 400 swim/300 pull/200 IM drill/100 kick 2 x [2x100 @ 1:50 (25 tarzan drill/50 swim/25 kick) 300 w/:30 rest (50 Dive FAST!/100 swim, repeat)] 4xOver&Outs @ 2:30 (swim 50 meters, climb over bulkhead, repeat) 1x400 pull (3/5 breathing pattern by 50) 3 x [:20 sec kick on wall 10xPop-Ups :30 rest] 4x100 w/fins @ 1:50 (25 kick underwater/25 swim/25 kick on back/25 swim) 200 cool down *3900 Total* B: 400 swim/300 pull/200 drill/100 kick 2 x [2x100 @ 2:30 (25 tarzan drill/50 swim/25 kick) 300 w/:30 rest (50 Dive FAST!/100 swim, repeat)] 3xOver&Outs @ 3:00 (swim 50 meters, climb over bulkhead, repeat) 1x300 pull (3/5 breathing pattern by 50) 3 x [:20 sec kick on wall 10xPop-Ups :30 rest] 4x100 w/fins @ 2:15 (25 kick underwater/25 swim/25 kick on back/25 swim) 200 cool down *3500 Total* C: 300 swim/200 pull/100 drill...
A: 600 (200 swim/100 kick, repeat) 400 pull w/buoy only (50 Shark Drill/150 pull) 4x75 @ 1:15 (25 IM order/50 free build) 4x75 @ 1:00 (descend 1-4) 4x50 @ :50 (25 drill/25 build) 4x50 @ :40 (all strong) 8x25 @ :30 swim (FAST!) 600 pull (NO Walls) 6x125 @ 1:50 (25 Kick/100 Swim) 400 pull (NO walls) 200 cool down *4150 total* B: 600 (200 swim/100 kick, repeat) 400 pull w/buoy only (50 Shark Drill/150 pull) 4x75 @ 1:40 (25 non-free/50 free build) 4x75 @ 1:20 (descend 1-4) 4x50 @ :60 (25 drill/25 build) 4x50 @ :50 (all strong) 8x25 @ :40 swim (FAST!) 400 pull (NO Walls) 4x100 @ 2:20 (25 Kick/75 Swim) 400 pull (NO walls) 100 cool down *3500 total* C: 600 (200 swim/100 kick, repeat) 200 pull w/buoy only (50 Shark Drill/150 pull) 4x75 w/:15 rest (25 non-free/50 free build) 4x75 w/:15 rest (descend 1-4) 4x25 w/:20 rest swim (FAST!) 400 pull (NO walls) 100 cool down *2400 total*
A: 500 Choice/400 Pull/300 IM (kick/Drill/swim)/200 Kick/100 Tarzan Drill 20x25 @ :30 (1 Drill/1 FAST!, repeat) 400 pull (3/5/7 breathing pattern by 50) 5 x [use fins: 100 kick @ 1:30 100 swim @ 1:30 (build to FAST!)] 400 Pull (3/5/7 breathing pattern by 50) 9x50 @ :60 (2 drill/1 FAST!, repeat) 200 cool down *4450 total* B: 500 Choice/400 Pull/300 (kick/drill/swim)/200 Kick/100 Tarzan Drill 16x25 @ :40 (1 Drill/1 FAST!, repeat) 400 pull (3/5 breathing pattern by 50) 3 x [use fins: 100 kick @ 1:45 100 swim @ 1:45 (build to FAST!)] 400 Pull (3/5 breathing pattern by 50) 200 cool down *3500 total* B: 400 Choice/300 Pull/200 Kick/100 Tarzan Drill 8x25 w/:10 rest (1 Drill/1 FAST!, repeat) 300 pull (3/5 breathing pattern by 50) 3 x [use fins: 100 kick w/:15 rest 100 swim w/:15 rest (build to FAST!)] 300 Pull (3/5 breathing pattern by 50) 100 co...
A: 10 minute choice warm up (include a 200 kick) 4x150 @ 2:40 (50 Shark Drill/100 IM) 4x300 swim @ 4:30 (50 fast/50 easy) 6x100 @ 1:50 (25 dolphin kick on back/50 swim/25 Fingertip Drag) 6x50 w/fins @ :50 (1 kick/1 FAST!/1 easy, repeat) 4x200 pull @ 3:30 (25 Scull/75 build to FAST!, repeat) 200 cool down *~4300 total* B: 10 minute choice warm up (include a 150 kick) 4x150 @ 3:00 (50 Shark Drill/100 swim) 3x300 swim @ 6:00 (50 fast/50 easy) 3x100 @ 2:20 (25 kick on back/50 swim/25 Fingertip Drag) 6x50 w/fins @ :60 (1 kick/1 FAST!/1 easy, repeat) 3x200 pull @ 4:30 (25 Scull/75 build to FAST!, repeat) 200 cool down *~3400 total* C: 10 minute choice warm up (include a 100 kick) 4x150 w/:15 rest (50 Shark Drill/100 swim) 2x300 swim w/:30 rest (50 fast/50 easy) 3x100 w/:20 rest (25 kick on back/50 swim/25 Fingertip Drag) 6x50 w/fins w/:15 rest (1 kick/1 FAST!/1 easy, repeat) 200 cool down *~2400 total*
A: 600 NO walls/400 Pull/200 Kick 3 x [200 pull @ 2:45 2x150 swim @ 2:15 (50 easy/100 FAST!) 3x100 IM @ 1:45 (descend 1-3) 4x50 kick @ 1:15 (all FAST!) 300 cool down *4500 total* B: 500 NO walls/400 Pull/200 Kick 3 x [200 pull @ 3:45 2x150 swim @ 3:00 (50 easy/100 FAST!) 4x50 kick @ 1:30 (all FAST!) 300 cool down *3500 total* C: 400 NO walls/300 Pull/100 Kick 2 x [200 pull w/:20 rest 2x150 swim w/:20 rest (50 easy/100 FAST!) 4x50 kick w/:15 rest (25 FAST!/25 easy) 200 cool down *2400 total*
A: 400 choice/300 pull/200 IM/100 kick 8 x [4x25 kick @ :30 (IM order) 1x100 IM @ 1:40] 5x75 @ 1:20 (25 drill/50 build) 5x75 @ 1:20 (25 non-free/50 swim) 4x150 pull @ 2:05 (50 easy/50 medium/50FAST!) 10x25 w/fins @ :30 (odds: underwater kick, evens: swim) 300 cool down (50 kick/100 swim) *4500 Total* B: 400 choice/300 pull/200 non-free/100 kick 5 x [4x25 kick @ :40 1x100 swim @ 1:45] 4x75 @ 1:45 (25 drill/50 build) 4x75 @ 1:45 (25 non-free/50 swim) 4x100 pull @ 1:50 (50 easy/50 FAST!) 8x25 w/fins @ :40 (odds: underwater kick, evens: swim) 300 cool down (50 kick/100 swim) *3500 Total* C: 300 choice/200 pull/100 kick 4 x [4x25 kick w/:10 rest 1x100 swim w/:10 rest] 4x75 w/:15 rest (25 non-free/50 build) 4x100 pull w/:20 rest (50 easy/50 FAST!) 300 cool down (50 kick/100 swim) *2400 Total*