Month: June 2022

Tuesday June 28th … 2 to go :)

400 choice with fins
300 as 4bk/3 free
200 as 3/2 breast

“Streamline championship”

From far side shallow end
“Beat the clock”
back before the 60

Repeat 1 leave on 60
Repeat 2 leave on 1
Repeat 3 leave on 2

Wave 2 leave on 10,11,12
(back before 10)

– “ Underwater eliminat

Thursday June 23,2022

500 6 kick free/bk by 100 w fins
300 IM as dr/knob/s
200 build flutter kick 20 sr

4×25 on 1:00 15/10

4xthru: 2 and 2 or 4 the same
25 on 1:00 at 1/2 of 50 or better
50 on 2:00 at t50+3 or better

8×50 on 1:00
Work the breakout
Work the turn
Work the finish
Good technical 50 at p400

“Special set” TBA – (15 min)

Warmdown :
4×300 IM mixed / 20 sr
25 fly/50 bk/75 br/50fr
50 fly/75 bk/50 br/25 fr
75 fly/50 bk/25 br/50 fr
50 fly/25 bk/50 br/75 fr

Tuesday June 21,2022

Warm Up:
400 with 5dk
6 x 50 on 1:10 Dec 1-3,4-6
 
Pull (paddles optional)
6 x through
2 x 50 smooth 1:05
75 as build/strong/fast 1:50

With fins
5 x thru
3 x 25 on :30 12.5 fast st k/12.5 s
{75 build to full speed 10 sr
25 sprint } 2:30

100 Stretch it out ez no fins

4×25 group flutter kick sprints 1:00
 
2xthru with fins
4×25 on :45 with rotating dk
3×50 dk on board Dec 1:00
2×25 underwater dk 1:00

100 stretch it out

Monday June 20,2022

Warmup: for everyone
Double up double down
4×25 free
3×50
2×75
100
Then switch to back on the way back down.

Festival swimmers

In last 4 lanes
30×75 on FPP 1:10/1:15/1:20 paddles &pb optional

10
1 min rest
8
1 min rest
6
1 min rest
4
1 min rest
2

Then back starts lane 1-4

Everyone else plus Devin

10×100 on 2:00 wear fins if required
50 fast flutter kick/50 smooth swim

Back starts for 10-12 min

Move to last 4 lanes

16-20×25
4 free on :25
4 back :30
4 breast :35
4 1-1-1 fly :40
4 k on back :45

Thursday June 16,2022

Far 5 lanes

3×400
25 streamline kick/75 swim wfins
400 rimo as 50 kick/25 dr/25s
8×50 Dec 1-4, 5-8 on 1:10

4×25 15/10

30×75 on FPP 1:15 or 1:20 or 1:25
(If missing pace time move to next pace time after 10)

1:15 Kayla Ethan Jacob
1:20 Nick Wesley Adam
Justice, Claire
1:25 Lily Viki Marcus Jack
Leave lane 8 for 1:30 if needed

10 on 1:15/1:20/1:25
1 min rest
8 on
1 min rest
6 on
1 min rest
4 on
1 min rest

Wd
300 pull free breathe ev 5
200 ra/la back
100 3kip breast
50 dk on board

Festival qualifiers at 6:30

Same warm up

From blocks
1×25
2×50
1×75

Easy warmdown

Tuesday June 14th,2022

400 low SC free with fins 20 sr
6×25 on :45 with 10m fast b/out
300 smooth back 4 dk 20 sr
6×25 long pullouts :45
200 with fast turns 20 sr
6×25 build to fast finish :45
100 as 12.5 fast stream kick/12.5s

7x (4×50) as 3 fast/1ez ez on 1:00

Rd 1 fast 1:10
Rd 2 fast 1:20
Rd 3 fast 1:30
Rd 4 fast on 1:20
Rd 5 fast 1:30
Rd 6 fast on 1:40
Rd 7 fast on 2:00 with fins

400 as
3 Free 4 back with fins

June 13,2022

300 free with 4 dk
200 bk ra/la/50 s
100 dk on board

Butterfly 🦋 work with fins :45
6×25 flutter kick in fly body position
6×25 flutter kick snow angels thumb drag
6×25 body dolphin hands at sides (dolphin has no knees)
6×25 underwater recovery
6×25 Kick hands out kick hands in (finish with toes up)

Start set at 4:30

4x(9×25) on :30 🦋🦋🦋 at least first 2 rounds no fins
1 fast fly
1 ez free
2 fast fly
1 ez free
3 fast fly
1 ez free
1 min rest

100ez

Friday June 10,2022

Circuit 1
(group C use fins)
(Group B do 2 str/1 fr/1 str/2 fr)

10 * 
2 * 25 on :30
1 * 50 on :50

or 11 *
2 * 25 on :25
1 * 50 on 40

Circuit 2
4×50 all out on 5:00

Circuit 3 open turns

Group A
Ben
Katie
Ryan
Ella
Amelia
Shaun
Annie
Tony
Bryn
Kaie
Kaitlyn

Group B
Reagan
Julia
Zan
Chloe
Lauren
Justice
Dash
Ethan
Helena
Maggie
Isla

Group C
Jacob
Nick
Wesley
Adam
Marcus
Claire
Lily
Fiona
Viki
Kayla
Devin
Jack