Workout 11 (3400)
Warm-up 2 (All warm-ups here) Pre-Set (600) 2 Times the following:4 x 75 @ 1:10 as follows:1. Swim, 2. Flutter kick on your back, 3. Swim. 4 Dolphin kick on…
Workout 10 (3400)
Warm-Up (All warm-ups are located here) Pre-Set (900) 12 x 25 @ :35 - Alternate 25 FR, 25 Sculling (Don't know sculling? here is a nice video)6 x 50 @…
Time trial for Triathletes – Sprint Distance
Triathletes, time to get a baseline time for 750m (Sprint Triathlon). How to perform the time trial: Do the Warm-Up 1 (All warm-ups here)Swim the 750m distance of a Sprint…
Workout 9 (3100)
Warm-Up 2 (All warm-ups can be found here) Pre-Set (400) 400 Swim @ 6:00 as follows:100 FR50 Flutter kick belly down no board and arms extended over your head100 BA50…
Workout 8 (2900)
Warm-Up 2 (All warm-ups can be found here) Pre-Set (700) 200 FR @ 3:00 + 50 flutter kick on your belly @ 1:00150 BA @ 2:15 + 50 flutter kick…
Workout 7 (3000)
Warm-Up 1 (All warm-ups are available here) Today we are keeping it on the light side to rest from a hard strength workout (Workout 6) Pre-Set (600) 12 x 50…
Workout 6 (3200)
Warm-Up 1 (Link to all warm-ups here) FINS AND PADDLES WILL BE USED TODAY ! Pre-Set (1000) 10 x 100 @ 1:00 Kicking with fins (This will be fun!). Tip:…
Workout 5 (3400)
Warm-Up 1 (Link to all warm-ups here) Pre-Set (500) 10 x 50 @ 1:00 as follows:25 Swim (Your Choice) / 25 Kicking. Main Set (2300) 20 x 100 @ 1:30.…
Workout 4 (3100)
Warm-Up 1 (Link to all warm-ups here) Pre-Set (600) 12 x 50 @ 1:00 Kicking as follows (No Fins)Odd laps Dolphin kick on your back. Streamline position (arms straight up…
Workout 3 (3200)
Warm-Up 1 (Link to the Warm-Ups here) Pre-Set (400) 100 Swim @ 1:304x50 @ 1:00 > 50 Swim, 50 Flutter kick on your back, 50 Swim, 50 Flutter kick on…