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Strength Aerobic 1400 ** Easy effort today on heart, but arms should be screaming! **RA/LA= right arm only, left arm only= ouch! **Surf kick= arms locked out in front, chin on surface, kick will be a bit deeper. **Hands in pocket on back= flutter kick on back, arms ...

Pure Speed 1250 Pure Speed 2600 400 free every 4th 25 drills with butt up focus. 100 band only. 300 as 25fist/25FAST/25easy. MS: 15x50 every 3rd all out on 55-60. 200 choice aerobic- mix u...

Threshold 1200 Threshold 2500 200 every 4th 50 back. 200 as 25drill/25swim. 200 as 25kick no board/25swim. 200 as 25fast/25easy fist. MS: Pace for the whole set! Do all on 3 red lin...

Race Simulation 1400 ** minipower rack= #1 12.5fast, #2 25f, #3 37.5fast, #4 50fast Race Simulation 2600 400 every 4th 50 choice. 4x50 minipower rack. MS: 2 rounds of... (4x50 ge...

There are just-get-me-through-the-morning snacks and then there are I’d-skip-a-meal-for-you snacks. I’m sharing a peak of my diet this week that most definitely classifies as the latter category. As an endurance athlete snacking frankly does bec...

Speed Endurance 1350 Speed Endurance 2800 400 every 4th 50 nonfree choice. 300 as 25kick/25easy/50build. 6x25 ODDS 6 strokes fast, evens 10 strokes fast on 30". MS: 14x100 all out wi...

Threshold 1600 ** NS and descend really tests your pacing. Interval is a bit easier so you can start out conservative. NS= second half faster than the first half. Descend 1-3 through the 3 rounds. ...

Race Simulation 1500 ** No rest in the transition from fast to threshold. **Fast = get out speed, be risky and aggressive. **Feel free to make interval adjustments on 100 easy, just make sure you feel ready to go for the 5-4-3-2. Make sure technique on that 100 is go...

Speed Endurance 1450 ** Take those all out efforts one at a time. No pacing for the whole set of quality. Your times may slow through the set, but eventually you will do sets like this with little drop off Read more

Threshold 1250 Threshold 2500 400 w/u as 50free/25 Straight Arm drill or teeter totter drill/25 building speed free. 6x50 desc 1-3 on 55-60. MS: 2x300 on 3 red line. 3x200 on 3 red line wi...