11/29 Workout

400 WU

Do the below twice:

200 Breath control – breathe every 3, 5, 3, 7 by 50

150 fast down / easy back

100 rainbow self-pass down, swim with ball back

75 – Heads down / heads up / heads down

50 sprint

25 EZ

11/22 Thanksgiving Workout

400 WU

Turkey 200’s!

5×200:

  1. 200 Build by 50
  2. 50 EZ, 50 with ball, 50 tread, 50 EZ
  3. 200 EZ swim down, hard back
  4. 200 tread down (rotate direction each 25), EZ swim back
  5. Part A: 2×50’s – 10 second hands out tread, heads up to middle, 10 seconds hands out, heads up to end, 25 EZ back. 1×50

5 Part B: 2×50 EZ

11/1 Workout

400 WU

4×100 – down heads up, back heads down, long & strong

4×75 – 25 heads up with ball, 50 heads down long and strong

4×50 – rainbow self-pass down, dry ball freestyle back

4×25 – heads up sprint, no ball

Wednesday 9/30 Practice

300 Warm Up

4 x 100 Swim, Kick, IM, Swim @ 2:15

4 x 75 25 Head Up / 25 Backstroke / 25 Tread @ 2:00

4 x 50 Swim Desc @ :55

4 x 25 Swim 2 breaths or less @ :35

2:00 Minute Break

4 x 25 No wall, sprint halfway

4 x 50 IM Order @ 1:05

4 x 75 Kick @ 1:45

200 Cool down

2,100 yds total