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Winter 2024 Day 27

Winter 2024 Day 27

New threshold paces b/c everyone improved on the 400 for time taken at the last workout. 8 x 75 @ threshold minus 2s/50yd starts the main set. A recovery and EN-1 set of four rounds of 1 x 150 kick/pull/drill + 1 x 50 is next. The last set is 4 x 100 at your new threshold pace.

Winter 2024 Day 26

Winter 2024 Day 26

The main event today is a 400 for time to see if your threshold pace has improved. Next is a EN-1 set of 200s. Last is an SP-1 set of dive in 50s.

Winter 2024 Day 25

Winter 2024 Day 25

Recovery week – EN-2 50s, EN-1 150s- swim + kick + build alt. with drill + build, SP-2 25yd fly w/ recovery pull

Dryland

Dryland Week 6

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.

Fundamentals

Rhythm Pt.3

Rhythm Pt.3

This Thanksgiving Eve workout is designed to be a calorie buster. Lots of stroke, sprints and an EN-2 free set at the end.

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 29

Winter 2023 Day 29

This workout is a humdinger. Short rest and fast speeds simulate a race. Hang in there!

Distance

Spring 2023 Day 26

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

Winter 2024 Day 29

Winter 2024 Day 29

On the pulls, try to anchor your catch hand and then drive your opposite hip forward. EN-1 set is 4 x 75 IM + 150 free + 150 IM. EN-2 set is 100s with fins. Workout ends with 2 x (8 x 25) power push-off and fast finishes.

60 Minute Workouts

Week 7, Day 2

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.