9-10-18:
| Warm up: 20′ x EKTY x 100, 200, 300, 400 |
| Kick Set: 15′ x 200 w/20″ Fins EY {b, s, b, s |
| 3 to 4 OB with Paddles: 30′ x {(1 x 200 w/30″ to 40″
{(1 x 400 w/40″ to 50″ |
| Sprint Set: 8 x 6 str on 1:15 w/100 drill
50 |
| As fast as you can: 5 or 6 x 50 on 2’ |
9-11-18:
| Warm Up: 15′ x EKTY x 3, 2, 1 |
| Kick Set: 10′ x 100 w/15″ Fins EY {b, s, b, s |
| Intensity: 1½ to 2½ OB: 45′ to 65’ x 1650 w/1:30 rest |
| Prolonged Sprint: 8 x (5 str. + turn + 3 str.) on 2:15
75 or (50) + mid-pool W/100 drill, after 8 repetitions |
9-12-18:
| Warm up: 20′ x EKTY x 2, 2, 2 |
| Intensity: 1½ to 2½ OB: 45′ x 200 w/15” to 20” |
| Intensity: 4½ to 5½ OB: 20’ x 100 w/60” to 75” A to B |
| Warm down: Swim until H.R. < 100 in 60″ |
9-13-18:
| Warm Up: 20′ x EKTY x 4, 3, 2, 1 |
| Kick Set: 20′ x 50 w/10″ Fins EY {b, s, b, s |
| Intensity: 3 – 4½ OB: Paddles: 35′ x 100 w/ 30” to 40” |
| In Motion Speed SP3: 2 x {(6 x 25 on 1:10) w/100 drill
6 str |
9-14-18:
| Warm up: 15′ x EKTY x 1, 1, 1 |
| 1½ to 2½ OB: 40′ x 500 w/20” to 30” A to J |
| 3 to 4 OB w/ Fins: 25′ x 200 w/45” Y w/Fins count A to D |
| Kick Set: 10′ x {1 x 200 w/20”
{2 x 100 w/15” {4 x 50 w/ 10” Fins EY {b, s, b, s |
9-15-18:
| Warm up: 20′ x EKTY x 4, 4, 2 |
| 2 to 3 OB: 45′ x {4 x 100 rev. IM w/15“
{10 x 50 kk belly-side w/fins w/10“ {4 x 100 3rd-4th-3rd-4th w/15“ {10 x 50 kk back-side w/fins w/10” |
| Sprint Set: 6 x 6 str on 1:20 w/50 drill
50 |
| 5 ½ to 7 OB: 4 x 200 w/12’ |
| Warm down: 600 E, K, E, T, E, Y |
