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Last workout of 2014 for the Sharks having fun with shoes in the pool. Solid kicking work before finishing up with a fun relay . . .
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After a good recovery session the previous afternoon, we were back to work this morning continuing to build and use the aerobic speed and slowly move to faster paced swims . . .
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The morning workout was again one of our longer sessions starting out in the diving well with some short pace and speed work. The part in the pool was more aerobic focused while integrating some of the speed from before . . .
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With the competition season finished for the Jack Macks squad, we’re back to working on some good old medley skills. This was an hour and a half practice for our 9-14 year-old intermediate swimmers.
Using the aerobic and speed work from the previous day to improve on those elements with faster aerobic intervals and more short fast efforts. The pattern of the main set definitely helped the athletes to get into a groove and perform well . . .
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Two long aerobic session for our team with a focus on longer freestyle distances and shorter stroke speed elements. The morning session had as a goal to set up the athletes for the afternoon where the focus was on measuring aerobic pace . . .
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This workout from the team at Plantation is focusing on underwaters and kicking.
Wednesday afternoon workout from the first week back after a 4-5 day break. We have switched back to training long course meters at Plantation now that High School season is over.
First workout back after the day off for Christmas. Everyone was rested and stuffed - perfect afternoon for a longer aerobic workout. The session started with a longer warm-up before going into a descend set of 100's during the main part . . .
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Last workout before we sent everybody home to their families for Christmas. Another morning where we started out in the diving well working on under waters and speed before moving to the pool for some aerobic work . . .
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.