Swim Florida week of June 26, 2023 by Swim Florida https://padlet.com/goswimflorida/xp3k7soweru5gc9r Scroll left to right en-us 2023-06-27 08:39:52 UTC 2023-07-01 11:39:40 UTC hello@padlet.com goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312622 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312622 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312628 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 

]]> 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312628 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312630 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🔴🔴🔴

]]> 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312630 Shark and the Goldfish with Coach Tom goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312633 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312633 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312634 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🔵


]]> 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312634 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312635 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312635 Happy birthday Izzy! goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312636 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312636 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312637 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312637 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312640 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


]]> 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312640 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312641 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312641 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312642 2023-06-27 08:39:52 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2633312642 Thursday morning goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635031459 300-200-100 🔵
4 x 300🟢
12 x 150🌕🔴🔴
]]> 2023-06-29 08:48:33 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635031459 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635208802 2023-06-29 14:19:15 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635208802 goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635837699 2023-06-30 08:40:59 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635837699 Friday morning goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635838845 
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
]]> 2023-06-30 08:43:07 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2635838845 Swim Florida at FGCU - (7/1/2023) goswimflorida https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2636294971

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]]> 2023-07-01 11:39:34 UTC https://padlet.com/goswimflorida/xp3k7soweru5gc9r/wish/2636294971