April 25 Set 1 (warm-up): (1000m) 400 swim/300 pull/200 kick/100 IM Set 2: (900m) 8×50 as: 25 1left-1right-1double Fl arms/25 IMO swim @ 1:00/1:15/1:30/1:45 2x Fr swim 10/15/20/25m then flip turn and come back @ 10-15 rest 100 easy Set 3: (600m) 6×100 Fr @ 1:30/1:50/2:00/2:15/2:20 Set 4: (600m) 12×50 IMO as 25 drill/25 swim @ 1:00/1:15/1:30/1:45 Fl drill: Fl kick on side Bk drill: 3 strokes/ 8 kicks Br drill: 1 pull/ 2 kicks Fr drill: catch up Set 5 (cool down): (300m) 300 swim as 50 Fr/50 Bk ——————– Total: 3400m ..read more

6. Neige ..read more

5. Zack ..read more

4. Ethan ..read more

3. Liana ..read more

April 23 200-300 swim 4×100 rotate 25 fast @ 1:35/1:55/2:10/2:25 2x 50 kick 100 swim 3×600/700/800 descend @ 1:35/1:55/2:10/2:25 *Can be pull *Must be same for all 3 ..read more

2. Marlene ..read more

April 21 100/200fr 200IM swim 3x 4/5×50 @ 55/1:10/1:25/1:45 Round1=1×50 kick, Round2=2×50 kick, Round3=3x 50 kick the kick 50’s are the last not first 50’s 2x25Fast @ 45/55 3x 300 easy @ 4:30/5:15/6:00/6:45 200 medium @ 3:30/4:00/4:30/5:00 100 fast @ 2:00/2:15/2:30/2:45 ..read more

1. Soley ..read more

Last morning spin – Test or Spinners choice! Count off below to reserve a bike. I think we should have 10 bikes. For anyone new to the spins, here’s some additional info: – bring running shoes for the bikes (not bike shoes) – bring water, a towel is also recommended – the location of court 4 is on the third floor of the Athletic Centre in the Field House – you access it from the indoor track – the spin workout is from 7 to 8 am, and then many people stick around for a core workout after (about 15 min) If you have any questions, post ’em here This topic was modified 2 hours, 21 minutes ago by ..read more