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Mid-Distance Day
W/U
3x300 (100Fr, 100Dr, 100IM) @ :30R
8x75 IMTx @ 1:15 (Fl,Bk,Br/Bk,Br,Fr/Br,Fr,Fl/Fr,Fl,Bk)x2
MS:
100 IM @ 1:40
100 Fr @ 1:30
200 IM @ 3:15
200Fr @ 3:00
300IM @ 5:00
300Fr @ 4:20
400 IM @ 7:00
400 Fr @ 6:00
IM= Strong Swimming
Fr = Long Swimming
2x300 Fin Swim (100Fr, 100Bk, 100Fr) @ 4:20
100 EZ
4200 SCY
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Sometimes you just gotta go Long
W/U:
300 Choice
4x75 @ :15R
(25K under H20 or as far as you can, 25Dr, 25sw)
4x50 @ :60 or :20R desc to fast
M/S:
1x1000 Swim Speedplay
:60R
1x1000 Fin Kick Speedplay (alt 100FrK, 100Fly K)
:60R
1x1000 Pull Speedplay
:60R
(Speedplay = 150ez, 50 Sprint, continue until 1000 complete)
200 EZ
Total = 4000 SCM
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Go Hard or Go Home
W/U:
300 Ch
300 as 25Dr/25Sw
Pre-Set:
6x50 Fins – 25underwater dolphin k, 25 sw @ :60 Or :20R
4x50 @ :60 (4 Hard strokes into wall, 4 hard strokes out) or :20R
MS:
4x
1x 50 Bld to 100 race pace @ wall, hard turn, fast finish
200 ez :15R
1x 25 ALL OUT
175 ez :30R
10x75 Fin K
1-4 @1:15 or :15R(1&4 Hard)
5-7 @ 1:10 or :10R(6 Hard)
8-10 @ 1:05 or :05R (8&10 Hard)
200 EZ Warm-Down
3850 SCM
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Let's Keep It Aerobic
W/U:
450 as (100sw/50k-no fins) Fr, Bk, Br
Alternative - Fr,Bk,Fr
4x100 Fins swim desc x 100 @ 2:00 or :30R
Start long and ez
MS:
4x50Fly@:60/200IM@3:15/2x100Fr@1:30/200Fr@3:00
4x50Bk@:50/200IM@3:15/2x100Fr@1:25/200Fr@3:00
4x50Br@:60/200IM@3:15/2x100Fr@1:20/200Fr@3:00
Alt:
4x50Fr@:30R/200P@:15R/2x100Fr@:15R/200Fr@:20R
4x50Bk@:10R/200P@:15R/2x100Fr@:10R/200Fr@:20R
4x50Fr@:10R/200P@:15R/2x100Fr@:05R/200Fr@:20R
4x75 Fin Swim @ 1:30 middle 25 sprint K
100 EZ
TOTAL: 3750SCM
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Aerobic Freestyle
3650 SCM
W/U
600 as (100Fr, 50bk x4)
3x
2x50 NF Build @ :60
2x25 Fr Sprint @ :35
2x50 NF K @ 1:10
2x25 Fr Sprint @ :35
M/S
5x
175 Bld @ 1:30
75 @ 90% @ 1:10
50 @ 100% @ :35
100 ez (25Bk, 50 Fr, 25Bk)
(o) Fr
(e) NF or IM or Pull
150 w/d
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How about some Non-Freestyle
w/u
300 Choice
400 IM KRLS
6x50 1-3 dec @ :60
4-6 dec @ :45
MS:
300 IM @ 4:30
2x150 Fr @ 2:00
3x100 IM @ 1:45
3x100 Bk @ 1:45
6x50 IMTx @ :60
6x50 Br @ :60
12 x25 IMO @ :30
12x25 Fly @ alt :30/:40
200 EZ
3600 SCM
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Technique Time
w/u
500 every 3d 50 Dr
4x50 alt Dr/Sw x50 (Dr= 25FTD, 25 Fist) @ :60
Drill Set
8 x25 mega c/u @ : 40 (take your time, do the drill properly)
MS:
10x100 Alt Sw/Mega C/U x 100
Sw @ 2:00 decending by 100; Dr @ 2:30
EZ 100
10x50 @ :60 Fin K Alt Fly on bk/K on hip
EZ 100
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Scary Practice 'borrowed' from Amanda Beard
3800 SCY
Warm-Up
400 ev 4th drill
300 fin k
6x50 dec 1-3, 4-6
Main Set
6x
6x25 Fr @ :25
6x25 Fly @ :30
6x25 Br @ :35
:60R
100 Ez Warm Down
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Pick It Up
300 Ch
300 Fin K
300 Pull
12 x25 power kick w board, no fins @ : 40
MS:
20 x75 @ 1:30 done in groups of 4 as:
50sw, :10R 25 SPRINT!
Set 1 - Fr
2 - NF
3 - Fr
4 - NF
5 - Fr
100 ez between sets.
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Fly Back Home
300 Ch
3x100 Fr @ :15R
200 IM dr/sw
4x50 IMO @ :60
MS:
20 x 50 @ :60
5xthru:
- 25 Rt/25 Lft Fly
- 25 K/25 Sw Fly
- 25 Rt/25Lft Bk
- 25K/25Sw Bk
6x200 @ 4:30
(o)Fly
(e)Bk
:10R at ea 25
5x100 @ 1:45
(o)25 Fly/50Fr/25Fly
(e)25 Bk/25Fr/25Bk
10x50 Fin K @ :50
(o)Fly
(e)Bk
100 ez
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Short But Sweet
300 Ch
50 Fl d/s 50 k
100 Bk d/s 50 k
150 Br d/s 50 k
200 Fr d/s 50k
MS:
4x in IMO @ 1:40 or :15r
100 sw
100 K/fins
100 pull
100 I.M.
8x75 IM Transitions @ 1:15
as 2 x
25 Fl-50Bk
25 Bk-50 Br
25 Br - 50 Fr
25 Fr-50 Fl
8 x 2-turn 50’s form mid-pool @ :60 IMO
12x25 IM Trans from mid pool @ :30
as 3x
Fl-Bk
Bk-Br
Br-Fr
Fr-Fl
100 EZ
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