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Sunday January 13, 2019

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January 13, 2019

It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550  +40  – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x… Read More ›

Saturday Jan. 5, 2019

Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –… Read More ›

Workout for Friday, January 4, 2019

Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›

Sunday December 9

Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50  +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10  work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off… Read More ›

Holiday Party Slide Show and Photo