Tuesday March 22nd 1-) 3 x 100 fr desc 1-3 2 x 200 sw (25 fr-25 choice) 1 x 300 kick or kick-swim by 50 2-) Dist 3 x [200 drill-sw 300 desc 1-3 by round 200 kick] 3 x 400 w/ fins #1: breathe 3-5, #2: for time, #3: warm down   Mid & …
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Saturday March 20th 1-) 4 x 150 (50  kick- 50 drill – 50 swim) IMO or ch @3:00 2-) Dist 3 x 400 3 x 300 3 x 200 3 x 100 All Free Desc 1-3 Pace: base 1:45-2:15 per 100 8 x 50 alternate (1 x stroke count easy 1 x Fast!) Mid & …
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Saturday March 12th 1-) 300 drill-swim by 50 2-) 2 x [ 100 drill 50 kick 50 fast-easy swim 50 kick faster!] 15s rest 3-) Dist 5 x 200 w/ fins [75choice-125 free 3 x 500 desc 1-3 1 min rest in between 4 x 200 [alternate 1 x kick desc1-2, 1 x swim desc1-2] …
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Thursday March 10th 1-) 300 mix choice 2-) Sprint 12 x 25 [2 x all out, 1 x easy] 4 x [Broken 100 (2 x 50 add up time) 10s rest 50 easy] 4 x [3 x 100 desc 1-3 to race pace free or IM] Mid 3 x 400 [ 1 x drill-sw w/ …
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Tuesday March 8th 1-) 3 x [150 drill choice 2 x 50 kick choice 2 x 25 all out choice] 2-) Dist 6 x 500 [Descend 1-3, first 3 with fins, last 3 no fins, descend to 1500 pace] 200 easy Mid 8 x 150 fr w/ fins Just Make Pace @2:00, or 2:15, or …
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1-) 3 x 300 ( #1 100 kick 50 swim                       #2 100 pull 50 swim                       #3 bk-br-fr by 50) 2-)6 or 8 x (100 fr-ch swim + 50 kick all out @2:00) 3-) 400 w/ fins swim (50 free 50 choice) 4-) 3 x (6 or 4 x 100 choice of free …
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People racing 300 drill-sw by 50 300 kick-sw by 50 300 fast easy 6 x 50 desc 1-3 Either 8 x 25 (3 x @100 pace, 1 x easy) Or.      4 x 100 (2 x @400 pace +10s, 2 x @400pace) Dives and Turns The rest can do, the same meet warm up and then …
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  1-) Meet Warm-Up 300 drill-swim by 50 300 kick-swim by 50 300 fast – easy by 25 6 x 50 ch desc 1-3 @1:00   Either 8 x 25 [3 x fast! @100 pace 1 x easy] Or 4 x 100 [2 x @400 pace + 10, 2 x @400 pace] Dist 4 x …
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Tuesday Feb 23rd 1-) Warm – Up 300 fr-bk by 50 12 x 25 [ 1 x head up fr or bk, 1 x fr or bk fast!, 1 x fast!] @:40 200 br-fr by 24 8 x 25 [1 x br or fr fast!, 1 x easy] @:40 150 kick-drill-swim 6 x 25 [1 …
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  1-) 400 fr-bk       400fr-fly kick w/fins        400 drill-sw 2-) Dist&Mid 3 x (100 pull         4 x 50 descend average 1-3 by round) 3 x 400fr desc1-3 3 x 200fr desc 1-3 3 x 100fr desc 1-3 200easy Sprint & Mid 3 x (100 pull           4 x 50 descend average 1-3 …
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