gavin's picture
gavin Comments
07/17/2014 Backstrokin'
warm up 200 easy backstroke   8x 25 long axis combo... 3 strokes back, 2 strokes free   Backstroke 50s 8x 50 @ 1:00 with VoloBlade60 6x 50 @ :50 with VoloBlade45 4x 50 @ :45 no  gear...
gavin's picture
gavin Comments
07/16/2014 Fully Loaded
warm up 200 choice   Fully Loaded: 50's with DragSox, Fins, VoloBlade45 and ZB Weights 1/2" 4x ( 4x 50 @ 1:00, :50, :40, 1:30 )   6x 25 fast/easy, easy/fast @ :45   9x 25 no breath...
gavin's picture
gavin Comments
07/15/2014 Fast 50 Tuesday
warm up 200 choice   Kick with fins 4x 100 @ 1:30 6x 50 @ :456 1x 50 easy @ 1:30 1x 50 sprint for PB... (:24)   Pulling with VoloBlades60 6x 50 @ :40 1x 50 easy @ 2:00 1x 50 sprint for PB...
gavin's picture
gavin Comments
07/14/2014 Fun with DragSox
warm up200 choice Freestyle Drill Progression with DragSox    Kick with fins9x 50 @ 1:00 ... hold :30 on all VerticHell with 2 pairs of DragSox455x ( :30 Vertical Kick ...
gavin's picture
gavin Comments
07/13/2014 Around the Clock
warm up 200 choice   Around the Clock: as pulling 6x 50 @ :50 4x 50 @ :45 3x 50 @ :40 2x 50 @ :30   200 easy   Vertical Kick with 2 pairs of  DragSox45 9x ( :30 Vertical Kick...
gavin's picture
gavin Comments
07/11/2014 Weight Belt Friday
warm up 200 choice   8x 50 @ :45 choice swim   Drop-Dead 6x ( 3x shooters with 10 lb weight belt from the bottom of the deep end, 13'       :30 Vertical Kick with weight belt...
gavin's picture
gavin Comments
07/10/2014 Short Thursday
warm up 200 choice   Out/In and In/Out 6x 10 @ :10, O/I with fins 50 easy 6x 10 @ :10,  I/O with fins 50 easy 6x 10 @ :10, O/I no gear 50 easy 6x 10 @ :10, I/O no gear 50 easy  ...
gavin's picture
gavin Comments
07/09/2014 Crazy Legs
warm up 200 choice   Pulling with VoloBlades60 6x 75 @ 1:00   DS Kick..  3x ( 3x 25 kick @ 1:00 , 3nd one sprint)      Round 1 with 2 pairs of DragSox45    ...
gavin's picture
gavin Comments
07/08/2014 Short and Sweet
warm up 200 as 15m underwater for each 25   Pulling with VoloBlades 4x ( 3x 75 @ 1:10, 1:00, :50)   DragSox Swim 6x ( 3x 50 @ 1:00, :50, :40 )   Fly Progression Drills   CD
gavin's picture
gavin Comments
07/07/2014 Monday Hypoxic
warm up 300 choice swim   3x (3x 50 @ 1:00, :50, :40, last one no breath sprint)   Round 1 pulling with VoloBlades   Round 2 Kick with fins   Round 3 no gear   Hypoxic DS 6x...