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Total Swimming
Aug 24, 20211 min read
Aerobics
Session 119: 23 Aug 2021 300/400 swim choice 200/300 drills IMO 100/200 kicks RIMO 0.6/0.9 2 Rounds: 6 x 50 2nd stroke (no free) descend...
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Total Swimming
Aug 24, 20211 min read
Mix Aerobics
Session 118: 21 Aug 2021 3 x 150/200 mix (choice) #1: swim #2: drill #3: kick M1 4 x 125 Fr (100pull25kick) @ RI:15 6 x 50 Ba @ 1:10 4 x...
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Total Swimming
Aug 17, 20211 min read
Mix Aerobics
Session 117: 17 Aug 2021 4 x 250 mix RI:15 Odd: swim (100Fr100Br50Ba) Even: combo (100Fr kicks 100 IM drills 50 Swim build choice) 2...
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Total Swimming
Aug 13, 20211 min read
Aerobics
Session 116: 14 Aug 2021 2 x 5 x 100 RI:15 Round 1: All Free Round 2: All IM kicks 20 x 50 Odd: Free @ 1:00 Even: IM @ 1:15 (25Fly25Ba,...
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Total Swimming
Aug 13, 20211 min read
Aerobics Mix
Session 115: 13 Aug 2021 5 x 200 (S/K/D/P/S) RI:15 #1 & 5: choice stroke #2 & 3: IMO #4 : Free (buoy only) 4 x 100 Free Descend RI:20 8 x...
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Total Swimming
Aug 10, 20211 min read
Mix Aerobics
Session 114: 11 Aug 2021 2 x 400 Free (#1: Pull w/buoy, #2: swim) RI:15 2 x 200 kicks (IMO) RI:15 4 x 100 swim descend (2nd Stroke, no...
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Total Swimming
Aug 3, 20211 min read
Mix Anaerobics
Session 113: 4 Aug 2021 Olympians Workout Series Cody Miller Set (adpated) 800 RIMO w/fins (200 each stroke - Br leg drills with fins) 1...
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Total Swimming
Aug 1, 20211 min read
Mix Aerobics
Session 112: 2 Aug 2021 Olympians Workout Series Chad le Clos Set 200 SKIPS break down as: > 200 swim > 200 kicks > 200 Pull > 200 swim...
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Total Swimming
Jul 30, 20211 min read
Mix Aerobics
Session 111: 31 Jul 2021 Olympians Workout Series Pieter van den Hoogenband Set: 3 x 300 RI:15 #1: 2x[100 free/50 back] #2: 50 kick/100...
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Total Swimming
Jul 27, 20211 min read
Aerobics
Session 110: 28 Jul 2021 Olympians Workout Series Ledecky Pre-Race Warm Up Set: 800 Swim (choice) 600 Pull (buoy only) 400 kicks (mix)...
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Total Swimming
Jul 27, 20211 min read
Aerobics
Session 110: 28 Jul 2021 Olympians Workout Series Ledecky Pre-Race Warm Up Set: 800 Swim (choice) 600 Pull (buoy only) 400 kicks (mix)...
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Total Swimming
Jul 27, 20211 min read
Aerobics
Session 109: 27 Jul 2021 Olympians Workout Series 400 swim choice Michael Phelps Set: 80 x 25 @ 35s/45s or RI:15s Swim as 4 Rounds of: 4x...
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Total Swimming
Jul 23, 20211 min read
Mix Anaerobics
Session 108: 24 Jul 2021 300 swim (100Fr100Br100Ba) 6 x 50 fr kicks (fins) @ 1:00/1:10 300 Fr Pull (pads & buoy) 6 x 50 Fr swim RI:15s...
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Total Swimming
Jul 22, 20211 min read
Anaerobics Mix
Session 107: 23 Jul 2021 400 swim (choice) 8 x 100 Mix RI: 20 Odd: IM swim fast Even: Kicks Easy 300 Pull (pads & buoy) 6 x 100 swim...
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Total Swimming
Jul 21, 20211 min read
Mix Anaerobics
Session 106: 21 Jul 2021 400 Pull (buoy only) 10 x 50 swim (choice) RI:15 Odd: Easy, Even: Fast 300 Pull (buoy & pads) 8 x 50 swim (IMO)...
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Total Swimming
Jul 20, 20211 min read
Mix Anaerobics
Session 105: 19 Jul 2021 200 swim 200 kicks 200 Pull (25Fr25Br) 10 x 75/100 (50/75Fr, 25 No Fr fast) @ 2:15 10 x 50 kicks (fins) @ 1:30...
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Total Swimming
Jul 20, 20211 min read
Mix Aerobics
Session 104: 17 Jul 2021 200/300 swim choice 3 Rounds: 4 x 50 kicks RI:15 (R1: Fly w/f, R2: Ba w/f, R3: Br) 4 x 100/125 Free swim @ 2:15...
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Total Swimming
Jul 20, 20211 min read
Mix Anaerobics
Session 103: 15 Jul 2021 600 mix (200swim100kick200swim100IM drill) M1: 4 x 200 swim @ 3:30/3:45 Odd: 200IM (50 each stroke) Even: 200 Fr...
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Total Swimming
Jul 20, 20211 min read
Mix Aerobics
Session 102: 13 Jul 2021 400 (200swim100kick100IM drill) 7/9 x 100 swim (75Fr25Ba) @ 2:00/2:20 200 Fr kicks (fins) 7/9 x 100 swim...
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Total Swimming
Jul 20, 20211 min read
Mix Anaerobics
Session 101: 12 Jul 2021 2 x 200 RIMO (25swim25drill/stroke) RI:15 4/5 x 100 Fr @ 2:20/2:10/2:00 4/5 x 50 Fly @ 1:15/1:00 2 x 200 IM fr...
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