Dryland
Dryland Week 6
Week 6 of dryland training continues to work on strengthening the core with snow angels, pelvic tucks and stretch cord rotations. Additional exercises for shoulder stabilization are also included.
Strength & Technique
Winter 2023 Day 29
This workout is a humdinger. Short rest and fast speeds simulate a race. Hang in there!
Fundamentals
Fundamentals – The Mock Meet
Today we will be having a swim meet. You will complete a meet warm-up, then swim 3 events of your choosing. The distances are 50, 100 and 200 yards. You will be diving off the blocks and getting an official time for each event.
60 Minute Workouts
Week 7, Day 2
Happy Thanksgiving! This is a team building fun workout for everyone. The workout highlights turns, underwaters, reach and roll, kicking, and hand entry.
Distance
Spring 2023 Day 26
Today’s workout has two rounds which with basic endurance. Then move to a shorter distance threshold set, followed by a short recovery. The end of the round alternates hard and easy 50s.
75 Minute Workouts
Week 22, Day 1
This set is great pace work for a 500 or 1000. Start with your 500 or 1000 average pace per 100 yards. Then see how long you can hold that pace with the interval dropping 5s every repeat. If the interval doesn’t work for you, start with adding 20s to your 500 or 1000 pace. Then drop 5s on the interval every repeat of 4 x 100.