Pyramids, up and down

Saturday Morning for 2 Groups 75 minutes

 

Wed Dec 22 2021
1 MINUTE BETWEEN SETS
8:30am
5 x 100 free/back on 1:40
4 x 50 fly kick fins on side on 1:00
8 x 25m no fins Sprint to middle on :45
-1 min - 8:49am -
300m pull on 4:30
3 x 200 on 2:40
3 x 100 on 1:20
-1 min - 9:15am
200m pull on 3:00
2 x 200 on 2:40
2 x 100 on 1:20
-1 min - 9:30am
100m pull on 1:30
1 x 200 on 2:40
1 x 100 on 1:20
-1 min - 9:37am
1000 kick on 15:00
9:53am
6 x 50 back swim down on 1:00
4900 TOTAL

 

Short Course Meters Training December 6, 2021

 

Monday 12.6.2021

8:30am 1000 8:49am 1600 9:05am 1800 9:10am 1850 9:13am 3650 9:43am   9:49am 4100 SCM

8 x 125 warmup on 2:10  - - - 1 min. between sets - - - 6 x 100 kick on 2:30  - 1 min. - 4 x 50 Build on 1:00  - 1 min. - 2 x 25 Blast on 1:00  -`1 min. - 6 x 300 Pull on 4:50 -   1 min – 4 x 50 Build on 1:00 2 x 25 Blast on 1:00 200 Swim Down TOTAL

Turkey Day Power Hour, November 25, 2021

THURSDAY 11.25.2021

6:30AM 1000 yds   6:47am 1750 yds   7:03am 2350 yds 7:14am 3350 yds 7:29am   3400 yds

4 X 250 ON 4:00 WARMUP (MIDDLE 50 IS  CHOICE)  - - - 1 min. between sets - - - 3 X {3 X 50 DESCEND ON 1:00     {100 EASY ON 2:00  - 1 min. - 2 X 300 KICK ON 5:00 - 1 min. - 5 X 200 PULL ON 3:00 - 0 min. - 50 swim down   TOTAL

 

The New Normal - Saturday, October 23, 2021

 

2 Speedpace and Middle D Workouts