Angills Can Fly

Warm Up 100 each of Swim / Kick / Pull 4×25  R 10 Build Up   Negative Split / Endurance Set – RPE 16 through out 2×100 R 30 (Broken @ 50 for :20 seconds) 2×100 R 30 (Broken @ 50 for :10 seconds) 2×100 R 30 (Broken @ 50 for :5 seconds)  **Try to [...]

Warm Up 6×50 on 1:00 (25 Drill / 25 Swim)   Endurance Set 20 Minute Endurance Swim – Increase Intensity every 5 minutes (whistle will be blown).  Finish at RPE 16   Speed Set 10×25 Kick w/ Fins (As Fast As Possible) R 20 10×25 Kick (As Fast As Possible) R 20   10×50 Pull [...]

Warm Up 4×75 (25 Swim / 25 Kick w/o Board / 25 Swim) R 20 seconds 4×50 Pull (Count Strokes per 25) R 15 seconds 4×25 Build Up by 25 (Each 25 is faster than previous one) R 10 seconds   Speed Set 8×50 w/ Fins and Paddles RPE 19 (As FAST as POSSIBLE! – [...]

Warm Up 8×75 R 15 (1st 25 Drill of your Choice/2nd 50 Good Technique swim)   4×50  R 10 (1st 25 Build Up/2nd 25 FAST RPE 18)   Endurance Set – Pyramid Set 100 200 300 400                      – Every Odd 100 RPE 17; Even 100s Recovery RPE 14 300 200 100   Warm Down 200 [...]

Warm Up 200 Swim (Alternate 50 Free / 50 Non Free) 100 Kick 4×25 Build Up  R 15   Endurance Set 2×100 w/ 1:00 Rest; RPE 17 (Time yourself and use this as a base time)   6×100 on interval (Base Time + 15 seconds rest)  FULL RECOVERY 4×100 on interval (Base Time + 10 [...]

I started swimming last weekend with a swim group that meets at 6 am on Sunday mornings at the Centre Club in Gurnee (My gym for those of you who know me) and I must say I love it! I get up at 5, grab a cup of coffee and a granola bar and I’m [...]