Hey Gators! I hope everyone is doing well. We are quickly approaching our championship season. As we go forward we will keep our focus on specialties and strokes. Remember to change intensities during sets. At the end of the day is the intensity that you bring to each part of the set that matters, not …
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Hello Gators! November is over! As we go into December we are going to maintain the type of sets we’ve been doing throughout November with a bit more focus on different strokes.  This week we are bringing the mileage just a bit higher than previous weeks, so be ready just a few more big freestyle …
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Workout Nov. 29th

December 1st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 6 x 150 (2 × 50 kick 100 slow motion finger drag 2 x breathing 3-5-7 by 50 2 x 25 dolphin kick on streamline-25 swim free) w/ fins 20s rest in between 2-) 4 x (3 x 50 BS Alt 1 round drill @1:20 1 round @half 100 +4 @2:00) 3-) 3 x …
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Workout Nov. 28th

December 1st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 400 Fr-Bk by 25 2-) 400 kick IMO by 100 400 fr w/ fins hand acceleration + finger drag drills 3-) 6 x 100 IM @1:45 Stroke Counts: 10 strokes for fly and breast, Under 20 strokes for Free and Back 4 x 200 fr IM (fr-bk-br-fr) Just Make Pace @3:30 4 x 100 …
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Workout Nov. 26

December 1st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 400 w/ fins (100 Drill – 100 swim) 2-) 400 kick 3-)400 pull breathing 3-5-3-7 4-) 4 x 100 IM 10s rest 5-) 20 x 100 free (5 x @1:20, 5 x @1:40 hold faster time, @2:00 hold faster time, @2:30 hold faster) 400 kick-swim choice  

Workout Nov. 24th

December 1st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

  1-) 5 x 300  (2 x 100 kick 200 slow motion finger drag w/ fins 1 x pull free 2 x kick-pull-swim breathing 3-5-7 on the swim) 2-) 8 x 25 IMO LIFO (Last In First Out) 3-) 6 or 10 x 200 fr 4 x w/ fins                        or     3 x w/ fins 3 …
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Workout Nov 22

November 21st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 4 x 300 # 1: w/ fins kick free – 6-beat switch free – swim free by 100 # 2 & 3: w/ fins kick free- slow motion finger drag – swim free by 100 # 4: w/ fins Breathing 3-5-3-7 2-)  Best Stroke 2 x (100 Drill 2 x 50 @1:30 half of …
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Workout Nov 21

November 21st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 4 x 300 # 1: w/ fins 100 Finger drag- 50 swim # 2 & 3: kick-pull-swim by 100 # 4: MO (75s) 50 drill 25 swim 2-) 2 or 3 x [6 x 100 (3 x LSD less than 20 strokes per 25 @1:45 1 x kick @2:00 2 x beat best meters …
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Workout Nov. 19th

November 21st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 6 x 75 (50 slow mo finger drag w/ fins – 25 underwater or fly kick) 2-) 4 x 50 3-3-3 fly 4 x 50 titanic back 4 x 50 3-2-1 breast (3-2-1 means how many seconds per stroke you glide) 3-) 2 or 3 or 4 x [ 3 x 50 fl-bk, bk-br, …
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Workout Nov 17th

November 21st, 2015 | Posted by Swim Gators Webmaster in Coach's Corner - (0 Comments)

1-) 6 x 75 w/ fins (50 slow motion free finger drag 25 head up free) 2-) 6 x 75 back hand acc. Drill @1:30 3-) 4 x (100 kick (50-fr 50 fly) 4 x 25 swim fast @:30) IMO 3-) 6 or 10 x 150 swim Free kick hard on last 50 2:30 4-) …
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