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Threshold 1200 Threshold 2650 200 as 12.5 teeter totter/37.5free. 200 as 25fist drill/25 build free. MS: 2 rounds of.... (3x125 last 25 polo on 3 red line rest. 3x200 free on 4 red line re...

Variety 1500 ** This workout is 3x500 with 30" rest between. The pattern has the same thing for the first part of each (ie 200 below) and the same thing for the second part (50 below). ** All kicks without board- can be on back, fly, on side, surf- except 200 can be...

At the start of the year, my inbox is flooded with, “2019 Food Trends” articles and 99% of them go unopened. I like to keep food fads at a far, far distance. I’ll pass on the celery juice and unicorn food, thanks. Read more

Speed Endurance 1350 Speed Endurance 2600 200 as 12.5 teeter totter/37.5free. 200 as 12.5 roll body kick/37.5free. 200 as 12.5 polo/12.5free. 2 rounds of... (4x25 as #1 6 strokes fast, #2 ...

Threshold 1350 ** negative split= second half faster than the first half, by 2", so maybe a 1:27/1:25, just as an example. Threshold 2700 300 every 4th High elbow scull drill. 200 every 4t...

Technique, Aerobic 1500 Technique, Aerobic 2500 300 every 3rd kick on side 200 every 2nd HESculll MS: 2 rounds of.... Take 3-4 red line rest btwn. Let your conscious be your guide with eff...

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 aerobi...

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....

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 f...

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 ...