Please note that events are added each week and open for sign-ups on Monday mornings at 8am!
Events for November 22nd, 2015
Day Navigation
08:00
Sunday swim (early)
Warm up: 200m FC easy. Drill set: 200m FC with pull buoy. Build set: 200m FC 25m easy 25m hard. Main set: HVL 1x400m +30sec. 2x200m +20sec. 4x100m +10sec. 8x50m +5sec. LVL 1x300m +30sec. 2x150m +20sec. 3x100m +10sec. 6x50m +5sec. All at CSS pace. Cool down: 200m BrS or BaS. Please bring swim fins (flippers), a pull buoy and hand paddles. We use fins … Continued Find out more »
09:15
11:00
Sunday swim (late)
Warm up: 200m FC easy. Drill set: 200m FC with pull buoy. Build set: 200m FC 25m easy 25m hard. Main set: HVL 1x400m +30sec. 2x200m +20sec. 4x100m +10sec. 8x50m +5sec. LVL 1x300m +30sec. 2x150m +20sec. 3x100m +10sec. 6x50m +5sec. All at CSS pace. Cool down: 200m BrS or BaS. Please bring swim fins (flippers), a pull buoy and hand paddles. We use fins … Continued Find out more »