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Pure Speed 1300 Pure Speed 2600 450 as 100fr/50drill choice. 9x50 band + paddles on 55-60, every 3rd a bit faster. MS: 9x200 on 4 red line rest. Have the fast FAST and the easy EASY, wh...

Can we all just collectively agree that swimming in the winter time is rough. First, you have to develop the fortitude to actually enter the pool. I love to observe how other people prolong jumping into the inevitably chilly water. “Stretching” “Adjusting goggle straps” “Re-...

Light Threshold 1300 Light Threshold 2700 600 as 50free/25scull/50free/25 totter- build free effort through the set. 8x50 variable sprints on 55-60". MS: 8x200 on 3 red line rest. Be st...

Pure Speed 1200 Pure Speed 2700 400 every 4th length high elbow scull. 4x75 as ODDS 12.5 polo/12.5free, evens 25 as 6 strokes fast on breath/25 of 8 strokes fast one breath/25fast with ...

Body Position 1400 Body Position 2600 450 as 100fr/50band only. See if going back and forth helps figure out in the body position how to keep the hips up. 300 as 25 teeter totter/25fr...

2550 Threshold 400 every 4th length nonfree choice. 2x200 as 25FAST/25 easy fist drill on 20"rest. 50 easy. MS: Threshold. No extra rest set to set! 2x300 even pace on 4 red line rest. 3x200 sli...

I have officially taken out my hammer and nail because it is back to the build phase, yet again. It always astonishes me how quickly we lose fitness. Didn’t I just run 26.2 miles a few short weeks ago? I now become asthmatic walking up a flight of stairs. In my hiatus from ru...

2600 Strength 600 as 100free/25 high elbow scull/25back. MS: 400-300-200-100 with paddles only, all negative split on 3 red line rest. 30"extra rest. 6x150 build by 50's so last...

2600 Pure Speed 400 every 4th length alternate high elbow scull drill and backstroke. 6x50 desc 1-3 on 1'. Learning pacing yet? 50 easy. MS: 2 rounds of... (8x25 as #1-2 10 strokes fast off the...

Race Simulation 1200 Race Simulation 2400 600 every 4th 50 as 25high elbow scull drill /25kick on your side. 12x25 as odds 10 strokes fast off the wall, #2 all fast, #4 all easy . On 30...