A: 400 swim w/fins/300 Pull/200 Kick/100 Drill 8x50 @ :60 (25 Swim/Climb out Dive in/25 FAST!) 600 (200 pull buoy build/100 Kick/repeat) 4x100 @ 1:45 (25 SPRINT kick w/NO board/75 swim) 600 pull (3/5 breathing pattern by 50) 16x25 @ :40 (4 of each stroke, IM order) 600 w/Fins (100 Swim/100 Kick/repeat) 300 cool down (swim w/NO Walls) *4300 Total* B: 400 swim w/fins/300 Pull/200 Kick/100 Drill 6x50 @ 1:15 (25 Swim/Climb out Dive in/25 FAST!) 500 (150 pull buoy build/100 Kick/repeat) 4x100 @ 2:20 (25 SPRINT kick w/NO board/75 swim) 400 pull (3/5 breathing pattern by 50) 12x25 @ :45 (2 non-free, 2 free, repeat) 400 w/Fins (100 Swim/100 Kick/repeat) 200 cool down (swim w/NO Walls) *3500 Total* C: 300 swim w/fins/200 Pull/100 Kick/100 Drill 6x50 w/:15 rest (25 Swim/Climb out Dive in/25 FAST!) 300 (100 pull buoy build/50 Kick/repeat) 3x100 w/:20 rest (25 SPRINT kick w/NO board/75 swim) 300 pull (3/5 breathing pattern by 50) 8x25 w/:10 rest (2 non-free, 2 free, rep...
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A: 500 as 200 Swim/50 Kick/repeat 300 Pull 200 Kick 5 x [200 swim (build) @ 2:50 50 kick (FAST!) @ :60] 100 recovery/easy 6x125 @ 1:50 (25 Kick/100 swim) 5x200 @ 3:00 (100 swim/climb out/dive in/100 swim FAST) 12x25 @ :30 (2 FAST/1 easy) 200 cool down *4600 total* B: 500 as 200 Swim/50 Kick/repeat 200 Pull 100 Kick 4 x [200 swim (build) @ 3:50 50 kick (FAST!) @ 1:20] 100 recovery/easy 4x125 @ 2:30 (25 Kick/100 swim) 3x200 @ 4:00 (100 swim/climb out/dive in/100 swim FAST) 12x25 @ :40 (2 FAST/1 easy) 200 cool down *3600 total* C: 400 as 150 Swim/50 Kick/repeat 200 Pull 100 Kick 3 x [200 swim (build) w/:20 rest 50 kick (FAST!) w/:20 rest] 100 recovery/easy 3x200 w/:30 rest (100 swim/climb out/dive in/100 swim FAST) 6x25 w/:20 rest (2 FAST/1 easy) 100 cool down *2400 total*
A: 15 min choice swim 5 min Kick with Fins 2 x [2x50 Drill (your choice) @ :55 4x75@ 1:20 (25 non-free/50 free FAST!) 6x100 Pull @ 1:20] 12x50 @ :60 (50 RACE/50 recovery) 3x100 w/:15 rest (25 Frog/25 Kick/50 swim) 200 Choice cool down *~4100 total* B: 15 min choice swim 5 min Kick with Fins 2 x [2x50 Drill (your choice) @ 1:10 4x75@ 1:45 (25 non-free/50 free FAST!) 6x100 Pull @ 1:55] 3x100 w/:15 rest (25 Frog/25 Kick/50 swim) 200 Choice cool down *~3300 total* C: 15 min choice swim 5 min Kick with Fins 2 x [2x50 Drill (your choice) w/:15 rest 4x75@ w/:20 rest (25 non-free/50 free FAST!) 4x100 Pull w/:15 rest] 2x100 w/:15 rest (25 Frog/25 Kick/50 swim) 100 Choice cool down *~2500 total*
A: 600 (200 swim/100 Kick) 600 pull (3/5/7 breathing pattern by 50) 10x50 @ :55 (start in middle of pool...FAST turns!) 6x100 @ 1:40 (25 Kick/25 Sailboat drill/50 Swim build) 4x250 Pull @ 3:30 (200 strong/50 FAST!) 12x25 @ :30 (3 of each stroke, IM order) 600 w/fins (200 swim/100 Kick) *4200 total* B: 500 (200 swim/50 Kick) 500 pull (3/5/7 breathing pattern by 50) 8x50 @ 1:10 (start in middle of pool...FAST turns!) 5x100 @ 2:20 (25 Kick/25 Sailboat drill/50 Swim build) 4x200 Pull @ 4:00 (150 strong/50 FAST!) 12x25 @ :40 (2 non-free/1 free, repeat) 500 w/fins (150 swim/100 Kick) *3500 total* C: 400 (150 swim/50 Kick) 400 pull (3/5 breathing pattern by 50) 6x50 w/:15 rest (start in middle of pool...FAST turns!) 4x100 w/:20 rest (25 Kick/25 Sailboat drill/50 Swim build) 3x200 Pull w/:20 rest (150 strong/50 FAST!) 6x25 w/:10 rest (2 non-free/1 free, repeat) 200 w/fins (150 swim/50 Kick) *2450 total*
A: 2x(200 swim/50 kick) 6:00 kick (:30 FAST!/:20 easy, repeat) 600 pull (100 swim/50 Shark Drill, repeat) 6 x [100 pull FAST @ 1:15 50 pull easy @ :60] 6 x [100 swim FAST @ 1:15 50 swim easy @ :60] 300 (100 IM/50 Tarzan drill, repeat) 8x50 w/fins @ :60 (odds: 25 underwater kick/25 swim, evens: 25 SPRINT/25 easy) 300 (100 IM/50 choice drill, repeat) 100 easy swim *4300 total* B: 2x(200 swim/50 kick) 6:00 kick (:30 FAST!/:20 easy, repeat) 600 pull (100 swim/50 Shark Drill, repeat) 5 x [100 pull FAST @ 1:45 50 pull easy @ 1:20] 5 x [100 swim FAST @ 1:45 50 swim easy @ 1:20] 300 (100 free/50 non-free, repeat) 100 easy swim *3300 total* C: 2x(200 swim/50 kick) 6:00 kick (:30 FAST!/:20 easy, repeat) 300 pull (100 swim/50 Shark Drill, repeat) 3 x [100 pull FAST w/:10 rest 50 pull easy w/:30 rest] 3 x [100 swim FAST w/:10 rest 50 swim eas...
A: 200 Choice/200 Kick/200 Choice 100 Choice/100 Kick/100 Choice 3 x [2x100 @ 1:20 2x75 @ 1:00 2x50 @ :45 4x25 IM order @ :30] 10x50 Pull @ :50 (2 FAST/2 easy/2 FAST/2 easy/2 FAST) 6x75 @ 1:20 (25 Kick/50 swim) 5x100 @ 1:30 (50 Drill/50 Build) 200 cool down *4200 total* B: 200 Choice/200 Kick/200 Choice 100 Choice/100 Kick/100 Choice 2 x [2x100 @ 1:50 2x75 @ 1:25 2x50 @ :55 4x25 Tarzan drill @ :40] 10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST) 8x75 @ 2:00 (25 Kick/50 swim) 200 cool down *3300 total* C: 200 Choice/200 Kick/200 Choice 2 x [2x100 w/:20 rest 2x75 w/:15 rest 2x50 w/:10 rest 4x25 Tarzan drill w/:15 rest] 10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST) 200 cool down *2400 total*
We are BAAAAACCCCCK!!! The pool is full of water again! Swimming has resumed in Clermont at the NTC:) A: 500 Choice 100 Kick 300 Pull 100 Kick 3x600 w/:30 rest (#1 Pull, Build each 300, #2 Fins (100 swim/50 kick), #3 Pull, Build each 300) 6x50 Swim (2 Fast @ :45/1 easy @ :60/repeat) 6x200 @ 3:00 (Odds: IM Drill/Swim, Evens: pull buoy only) 4x50 @ :55 Cool Down (descend stroke count 1-4) *4500 total* B: 400 Choice 100 Kick 200 Pull 100 Kick 3x500 w/:30 rest (#1 Pull, Build each 250, #2 Fins (100 swim/50 kick), #3 Pull, Build each 250) 6x50 Swim (2 Fast @ :55/1 easy @ 1:10/repeat) 4x200 @ 4:00 (Odds: 50 non-free/150 free, Evens: pull buoy only) 4x50 @ 1:10 Cool Down (descend stroke count 1-4) *3600 total* C: 300 Choice 100 Kick 200 Pull 3x300 w/:30 rest (#1 Pull, #2 Fins (100 swim/50 kick), #3 Pull) 4x200 w/:20 rest (Odds: 50 non-free/150 free, Evens: pull buoy only) 4x50 w/:15 rest Cool Down (descend stroke count 1-4) *2500 total*
Hi Swimmers, Don't think that we've forgotten about you...the NTC pool was drained on August 24th for repairs and will be reopening on September 9th. Swim workouts will be posted on a regular basis starting Monday. Thanks for your patience...and please enjoy a past workout from the archives! Happy Swimming, Coach Sara & Misty