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Back to School Workout

Back to School Workout

Catch 101: You will need a floatation belt for these drills. No kicking.Lesson: Fingertips point down, straight wrist, elbows are higher than hands1.  25: Standing doggie paddle2.  25: Horizontal Doggie Paddle3.  25: Tarzan4.  25: Pull, face in water looking down...
Getting Back in the Water

Getting Back in the Water

Warm-up (1200 yds) Two Rounds(First round interval is on the left, second on the right.) 4 x 50 on 1:05/1:00 or 4 x 50 on 1:20/1:15 2 x 100 on 1:50/1:45 or 2 x 100 on 2:00/1:55 1 x 200 on 3:15/3:10 or 1 x 200 on 3:45/3:40   Drill Set–(300 yds) 6 x 50 on 1:00 or...
Open Water Challenge

Open Water Challenge

Divide Your Course Look for natural breaks such as buoys, swim ropes, changes in landscape, or changes in architecture. These will be your repeat distances. If you can’t find any, use the distance across the lake, a bay, or something along the shoreline. Warm-Up...
June 1, 2021

June 1, 2021

Warm-up (1200 yds) 300 SKPS –Keep chin retracted – especially when breathing Main Set (1900 yds) – Set #1 EN-2  (Threshold pace minus 1s/50)6 x 50 on : 503 x 100 on 1:352 x 150 on 2:15 No breaks between distances Recovery: 200 choice Set #1: EN-1 (Threshold pace)4 x...
June 4, 2021

June 4, 2021

Warm-up (850 yds) 3 x 150 Tighten Up Drill – Free or Back – 8 x 50 on 1:00 – 25 drill + 25 swim#1,5: 6-3-6#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch#3,7: Fists#4,8: Quick cadence 6 x :40 vertical kick with switching, :20s rest    Pre Set (500...