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Winter 2024 Day 22

Winter 2024 Day 22

Recovery workout for post meet attendees. 4 x 200 @ 60% speed. 12 x 75 – 25 sprint kick + 50 smooth. Workout ends with a 900yd EN-1 Set.

Winter 2024 Day 21

Winter 2024 Day 21

8 x 25 choice sprints followed by 9 x 100 @ threshold pace. The remainder of the workout is at EN-1 pace and concentrates on turns

Dryland

Dryland Week 7

Dryland Week 7

Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.

Fundamentals

Turkey Buster

Turkey Buster

Here’s a turkey buster workout full of variety. There is some strength jumps and dips in the warm up and 100s and IM in the main set.

Breathing

Breathing 01 – Bubble Bubble Breathe (Rhythm)
Breathing 02 – Breathe Dip (Rotation)
Breathing 03 – Breathe Tap Extend (Timing)

Drag Reduction

Strength & Technique

Winter 2023 Day 30

Winter 2023 Day 30

Last day of the session features a sprint or two off the blocks and a stroke/IM/free maintenance set.

Distance

Spring 2023 Day 27

Spring 2023 Day 27

Do you like IM mixed with freestyle sets? Then this is the workout for you.

75 Minute Workouts

Winter 2024 Day 23

Winter 2024 Day 23

4 x 300 concentrating on silent entry and 6-beat kick, 6 x 75 sprint with resistance, and 4 x 100 IM

60 Minute Workouts

Week 15, Day 2

Week 15, Day 2

Time to build up some lactic acid! This sprint set seems benign, but if you get out of the water and sprint from a dive start on each repeat, you will get the most benefit. Teaching your body to operate on high lactate levels will enable you to slow down less as your race gets longer.