Thanks to Kha for the inspiration for this workout! Tonight’s workout is a celebration of the Individual Medley. Everyone say it with me, “I LOVE IM!” Warmup: 300 Swim, 200 Kick, 100 Pull Focus on long strokes, get stretched out and ready for the main IM set: 4×50 IM-order Kick 4×50 IM-order Drill Main Set: 4×100…
Another great mid-distance workout, courtesy of Dan A. 5 & 6 3 & 4 2 1 WARM-UP choice swim 300 200 200 150 choice kick 4 X 100 4 X 100 3 X 100 2 X 100 PULL 300 300 200 100 MAIN SET Freestyle 500…
Workout for September 18, 2014, courtesy of Dan A WARM-UP: LANES 5-6 LANES 3-4 LANE 2 LANE 1 CHOICE SWIM 300 300 200 200 CHOICE DRILL 6 X 50 6 X 50 4 X 50 4 X 50 (600) (600) (400) (400) MAIN SET: 4 X 150 swim on2:20 4 X 150 on 2:30 2…
Tonight’s workout is courtesy of Dan A: WARM-UP: 300 choice swim 200 Kick 100 IM 200 Pull MAIN SET: 6 X 100 FREE: 1-3 on (Lanes 5/6: 1:50, Lanes 3/4: 2:00, Lanes 1/2: 2:15) 4-6 on (Lanes 5/6: 1:45, Lanes 3/4: 1:55, Lanes 1/2: 2:10) 100 EASY 400 FREE: Build by 100 (increase speed each…
Our time at the Jewish Community Center in Bexley is nearing an end for the 2014 Summer Season. We have the following practices remaining at the JCC: Wednesday, August 27 – 6:30p – 8p Sunday, August 31 – NOTE: We will be in the OUTDOOR Pool AND the time is later than normal: Practice time is 6:30p to…