WARMUP:   400 (or 10 minutes) on your own WARMUP SET: 4 rounds of the following (fins optional): 45 seconds … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  200 4 X 50 (each 50 = 12.5 yards fly … READ

Instead of posting a complete practice, this week we post a set that can be part of a longer practice. … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  200 8 X 25 with fins; no sendoff; allow time … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET: 200 4 X 50 freestyle, but start each 50 with … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 3 X 50 Each 50 starts with 6 vertical … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 3 X 50 Each 50 starts with 6 vertical … READ

WARMUP SET:  100 4 X 25 no equipment. Hold streamline (no kicking) until after you pop to the surface, then … READ

WARMUP:  400 (or 10 minutes) on your own WARMUP SET:  150 Three rounds: 30 seconds vertical sculling (try not to … READ

WARMUP: 400 (or 10 minutes) on your own WARMUP SET: 400 • Focus = Swim at a moderate pace, and … READ