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Swim Florida at FGCU - (7/1/2023)
Warm-Up:
4 1 1
400 Swim / 100 Drill / 100 Kick
(600)

16 X 50’s
8 Force Descend going 1:00, 0:55, 0:50, 0:45 twice
8 on 1:00 - 2 of each stroke
800 (1,400)

4 X 100’s on 1:45
1 & 2 First 50 is stroke
3 & 4 Last 50 is stroke
400 (1,800)

Main Set:
400 IM on 8:00
400 Pull on 6:30
4 X 100’s IM Order on 1:45
4 X 100’s Free Swim on 1:30
8 X 50’s IM Order on 1:00 - Odds Drill / Evens Fast
8 X 50’s Free Swim on 0:50 (4 & 8 Fast)

200 IM on 3:30
200 Pull on 2:45
4 X 50’s IM Order on 1:00
4 X 50’s Free Swim on 0:50 (#4 Fast)

100 Best Stroke All Out (From the Blocks)
100 Worst Stroke All Out (From the Blocks)
3,400 (5,200)

Warm Down:
2 X 100’s Free on 2:00
4 X 50’s Odds Backstroke / Evens Free - 1:00
400 (5,600)

Total: 5,600

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￼

1🔵 2🟢3🌕4🔴5🟣

300-200-100 🔵🔵

5 x 200 🟢🌕
10 x 75 kick 🌕🔴

4c
4 x 100 🌕
4 x 50🔴

swim-Florida.com

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300-200-100 🔵
4 x 300🟢
12 x 150🌕🔴🔴

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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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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 morning 5-8

￼

1🔵 2🟢3🌕4🔴5🟣

300-200-100 🔵🔵🔵

300-200-100🔵
4 x 200 2:40 🌕
4 x 200 2:30🌕
24 x 25🟢
8 x 100 x3🔴🔴🔴

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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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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