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Daily Swim Workout #72: Pure Speed

By | 2019-02-07T08:11:14+00:00 February 15th, 2019|Swim Workouts|

Pure Speed 1550 ** minipower rack = #1 as 12.5fast, #2 25F, #3 37.5F, #4 all fast. Pure Speed 2600 400 every 4th 50 as 25back/25fly k on back. MS: 8x50 minipower rack on 55-1'. 300 aerobic as odd lengths streamline underwater as long as you can/even lengths breast pull w/flutter kick. 10x50 as odds [...]

Roasted Veggie Salad

By | 2019-01-25T09:59:48+00:00 February 14th, 2019|Nutrition, Recipes|

We have had some serious snow here in the midwest and I have just about exhausted my snow day cuisine. The soups, stews, hot chocolates, and casseroles have started to lose their comfort appeal and have felt more like sludge. I quite literally wrote down in my training journal I felt like sludge. You are [...]

Daily Swim Workout #71: Threshold Strength

By | 2019-02-07T08:11:07+00:00 February 14th, 2019|Swim Workouts|

Aerobic Strength 1400 Aerobic Strength 2700 400 w/u mixing up drills and strokes. 10x50 power rack on 1'. MS: 12x150 aerobic effort on 3-4 red line rest. 3 free. 2 as 50polo/50back/50polo. 3 with paddles every 3rd 25back. 2 as 50RA/50polo/50LA. 2 with paddles neg split (2nd half faster than the first). 100 w/d. ** [...]

Daily Swim Workout #70: Pure Speed

By | 2019-02-07T08:11:02+00:00 February 13th, 2019|Swim Workouts|

Pure Speed 1450 Pure Speed 2600 200 choice w/u. 200 band only as 75free/25back. 200 as 25FAST/25very easy fist drill. MS: 12x75 desc 1-3, 4-6, etc... to all out (#3, 6, 9, 12) on 1:30. 50 easy on 2'. 12x50 desc 1-3 to all out on 1'. 50 easy on 2'. 12x25 desc 1-3 to [...]

Daily Swim Workout #69: Threshold

By | 2019-02-07T08:10:57+00:00 February 12th, 2019|Swim Workouts|

Threshold 1500 Threshold 2900 400 w/u every 4th 50 as 25 High Elbow Scull/25fist drill. MS: 2x(300, 200, 100 on 4 red line rest, but increase the effort slightly from 300 to 100) 12x100 as 2 threshold, 1 a bit faster (2") effort. Do last 9 with paddles. On 3 red line rest. 100 w/d. [...]

Daily Swim Workout #68: Threshold

By | 2019-01-30T12:15:00+00:00 February 11th, 2019|Swim Workouts|

Threshold 1400 ** Remember for IM you can do 25 each of polo drill/back/breast pull with a flutter or fly kick/free. Try it!!! Threshold 2800 700 as 300 as 50fr/25dr, 100IM, 300 as 75fr/25dr. MS: 6x100 on 3 red line rest, a bit more effort on #3 and 6. 500 as 100IM/fr/IM/fr/IM on 4 red [...]

Daily Swim Workout #67: Pure Speed & Aerobic

By | 2019-01-30T12:14:57+00:00 February 8th, 2019|Swim Workouts|

1300 Pure Speed + Aerobic 2400 Pure Speed + Aerobic 600 as 100free/200 where every 25 at the far end of the pool from mid-pool to mid-pool is drill. MS: 12x25 as ODDS fast on 25, EVENS easy on 35. 300 band only aerobic. 12x25 desc 1-3 on 30. 300  as 50swim/25kick on side aerobic. [...]

Daily Swim Workout #66: 200/800 Swim Test

By | 2019-01-30T12:14:54+00:00 February 7th, 2019|Swim Workouts|

*Editor's note: Today's set is one of the two main ways to really test your overall fitness. It's a great set to use as a benchmark to come back to later on in the season and see how you're progressing. This set does not have a beginner swim of 1200 or so because it is [...]

Daily Swim Workout #65: Threshold

By | 2019-01-30T12:14:50+00:00 February 6th, 2019|Swim Workouts|

Threshold 1200 Threshold 2500 300 every 3rd length scull. 200 every 2nd length fast. 100 choice easy. MS: 6x100 on 3 red line rest with #3 and 6 a bit faster effort on 4 red line rest. 3x200 with paddles steady threshold effort on 3 red line rest. 2x300 as 25Fast/25Ez/50F/50E/75F/75ez on 4 red line [...]