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Great swimming at @T2Aquatics meet! https://t.co/pGM2DOP9XW

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Great swimming at @T2Aquatics meet! pic.twitter.com/pGM2DOP9XW
— Swim Florida 🏊🏻🇺🇸 (@swimflorida) May 29, 2023

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Great swimming at @T2Aquatics meet! https://t.co/pGM2DOP9XW

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Great swimming at @T2Aquatics meet! https://t.co/pGM2DOP9XW

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Wednesday afternoon
400
4 x 400 5:00🌕🔴
8  x 100 1:30
2800
24 x 25
24 x 50
4600

Ignite k

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Tuesday afternoon

￼
1🔵 2🟢3🌕4🔴5🟣
300-200-100 🔵🔵🔵

5 x 200 🟢 2:40
4 x 200 🌕 2:30
3 x 200 🔴 2:20
16 x 50 kick 🔴:50
24 x 100 3 sets 8🌕🌕🌕
Set 1 free pull snorkel
Set 2 back breast
Set 3 fins fly
24 x 25 :30🟢

4 x 75 1:10🔵

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Monday afternoon

4 x 400 5:20 1->4
3 x 300 Drill
12 x 100 1:20 1:20 1:30
24 x 50
4900

Dryland with Coach Josh

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Monday morning 

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅

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Monday morning 

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅

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Monday morning

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅
— Swim Florida 🏊🏻🇺🇸 (@swimflorida) May 8, 2023

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Monday morning 

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅

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Monday morning 

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅

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Monday morning 

1🔵 2🟢3🌕4🔴5🟣

🟢5 x 200 2:45
🌕🔴5 x 200 2:30

🌕🌕🔴 20 x100 1:20 1:20 1:30

Annika ✅
Melissa ✅
Maddie ✅
Corina✅
Kaleb ✅
Sebastian ✅
Sabrina ✅
Ale✅
Luke✅
Justin ✅
Sophie ✅
Nic✅
Genevieve ✅

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4-Minute NO-Equipment Belly Fat Destroyer Circuit

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Senior dryland (30 minutes)

Jog in place easy for 3 minutes

Repeat following 3 times

5 burpees with push ups

10 darnyi jumps

15 push ups

20 sit-ups

25 jumping jacks

Run in place fast 2 minutes

Jog in place easy for 2 minutes