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workouts for all swim groups

 

Senior/Blue | SKY Swimming Mon Jun 01 '20 - 7:00 am 25 Yards Default interval: 2:00 per 100

Warm up
300 mixed free back fins
4 x 50 @10 sec rest kick drill 8 x 25 @30 variable choice

set #1 aerobic free 2x through

250 @3:00 rest 75 dps 50 build 4 x 50 @60 rest desc 1-4
2 x 25 @30 rest max effort

kick
1x through

2 x 100 @2:00 rest kick free 4 x 25 @30 kick MS

MS set
20 x 25 @30 rest 3 fast 1 easy

Warm down 200

White group | SKY Swimming Mon Jun 01 '20 - 7:00 am 25 Yards Default interval: 2:00 per 100

Warm up
200 mixed free back fins
4 x 50 @10 sec rest kick drill 4 x 25 @30 variable choice

set #1 aerobic free 2x through

150 @3:00 rest 75 dps 50 build 4 x 50 @60 rest desc 1-4
2 x 25 @30 rest max effort

kick
1x through

2 x 100 @2:00 rest kick free 4 x 25 @30 kick MS

IM set order 4 each stroke
16 x 25 @30 rest 3 fast 1 easy

Warm down 100

Red group | SKY Swimming Mon Jun 01 '20 - 7:00 am 25 Yards Default interval: 2:00 per 100

Warm up
200 mix strokes
4 x 25 kick fast easy by 12 1/2 2 x 25 fast free

main set IM order by rounds 4x through

2 x 25 @40 kick IM 2 x 25 @40 drill IM 2 x 25 @40 fast IM

kick
1 x 200 kick free choice

warm down 100 easy