Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University
Let me start off by saying that I really enjoy the website!
SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00
Hypoxia: 10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50 (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100’s Breaststroke
150’s 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!
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100
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100
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100
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100
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100
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150
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150
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150
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150
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150
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200
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200
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200
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200
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200
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4 x 50 (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
The Swimming Wizard 