Swim Florida week of May 8, 2023 by Swim Florida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d Scroll left to right en-us 2020-05-04 10:50:50 UTC 2023-08-19 00:14:49 UTC hello@padlet.com goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884438 2020-05-04 10:50:50 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884438 Everyone has 4 minutes! goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884446 2020-05-04 10:50:50 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884446 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884458 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 

]]> 2020-05-04 10:50:50 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884458 Shark and the Goldfish with Coach Tom goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884475 2020-05-04 10:50:50 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884475 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884490 2020-05-04 10:50:50 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/548884490 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582021655 2023-05-08 13:06:59 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582021655 Happy birthday Izzy! goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582034760 2023-05-08 13:15:27 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582034760 Sea Dragon invitational goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582085400 2023-05-08 13:46:07 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582085400 Sea Dragon invitational goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582086565 2023-05-08 13:46:51 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2582086565 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2583513321 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


]]> 2023-05-09 09:20:43 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2583513321 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2583642269 2023-05-09 11:17:38 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2583642269 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2585090541 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🔵


]]> 2023-05-10 07:42:53 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2585090541 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2587511099 Wednesday afternoon 
400
4 x 400 5:00🌕🔴
8  x 100 1:30
2800
24 x 25
24 x 50
4600

Ignite k]]> 2023-05-11 16:54:00 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2587511099 goswimflorida https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2613459998 2023-06-03 09:41:17 UTC https://padlet.com/goswimflorida/sxnkkg3lp8yfxc6d/wish/2613459998