4 groups | TIDE TEAM ELITE

Sat Jul 22 '23 - 8:46 am 25 Meters

Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
GYM SESSION
20MIN bike or run or row for warm up
we continue on the same exercises your program had but we change the sets and reps
WE GO
3 SETS OF 12 REPS AT EACH EXERCISE AT 65%
EXCEPT PULL UPS 5x5 you can add a band to assist you
5 min walk
10min stretch
OR SWIM IN THE SEA
DO SOME STAND UP PADDLE
GO EASY ON RACKETS AND BEACH VOLLEY BALL -PROTECT YOUR ELBOWS AND
SHOULDERS

#AGEGROUP totals:
45 Meters - 9:01 am (15 min) - stress: 1
 4 groups | TIDE TEAM ELITE
Fri Jul 21 '23 - 8:46 am 25 Meters
Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
20min of core work (scissor kicks, knee ups,planks,russian twist sitting and standing,V
ups,bicycle abs,bird dogs,shoulder taps,opposite hand to toes ,inch warms,band wood chops
etc)
20 m 8:46 am
6x150@20" fins k/dr/sw by 50
920 m 9:04 am
4x200@30" pullbuoy paddles breath 3/5 per 50
1720 m 9:06 am
3x
3x100@1:45 im en1
2x75@20" 3-2-1 breath per 25
1x50 fast kick@2min
3220 m 9:37 am
2x
4x50@70 as 25 max kick-25 DPS IM order
6x25@45 as odd Primary fast scull-even im order no primary fast
100 kick fast
4120 m 9:59 am
300social kick

#AGEGROUP totals:
4420 Meters - 10:05 am (1 hr 19 min) - stress: 150
 4 groups | TIDE TEAM ELITE
Thu Jul 20 '23 - 8:46 am 25 Meters
Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
GYM SESSION
20MIN bike or run or row for warm up
we continue on the same exercises your program had but we change the sets and reps
WE GO
3 SETS OF 12 REPS AT EACH EXERCISE AT 65%
EXCEPT PULL UPS 5x5 you can add a band to assist you
5 min walk
10min stretch

#AGEGROUP totals:
45 Meters - 9:01 am (15 min) - stress: 1
 4 groups | TIDE TEAM ELITE
Wed Jul 19 '23 - 8:46 am 25 Meters
Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
20min of core work (scissor kicks, knee ups,planks,russian twist sitting and standing,V
ups,bicycle abs,bird dogs,shoulder taps,opposite hand to toes ,inch warms,band wood chops
etc)
20 m 8:46 am
600 fins as fr/bk-fly kick on back-build by 25s
620 m 8:58 am
4x100@15" p/k en1
1020 m 8:59 am
30x25@30 odd BR with fly kick-even BK
1770 m 9:14 am
16x50@70 drill progression fins optional-BR no fins en1
2570 m 9:33 am
2x
8x50@70 fins odd 25 long dog, BR goes undulation drill-25 popov drill-even 50 DPS
6x50@70 fins odd 25 long fly-25 build free, even 25 long BR with fly kick- build fly
4x25@45 kick as 10-15-20-25 fast kick
4170 m 10:35 am
200social kick

#AGEGROUP totals:
4370 Meters - 10:39 am (1 hr 53 min) - stress: 144
 4 groups | TIDE TEAM ELITE
Tue Jul 18 '23 - 8:46 am 25 Meters
Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
GYM SESSION
20MIN bike or run or row for warm up
we continue on the same exercises your program had but we change the sets and reps
WE GO
3 SETS OF 12 REPS AT EACH EXERCISE AT 65%
EXCEPT PULL UPS 5x5 you can add a band to assist you
5 min walk
10min stretch

#AGEGROUP totals:
45 Meters - 9:01 am (15 min) - stress: 1
 4 groups | TIDE TEAM ELITE
Mon Jul 17 '23 - 8:46 am 25 Meters
Default interval: 2:00 per 100
--------------------------------------------------------------------------------------------------------------------------------------------

#AGEGROUP #MIDDLE #SPRINT #SUPERSPRINT sets

0 m 8:46 am
20min of core work (scissor kicks, knee ups,planks,russian twist sitting and standing,V
ups,bicycle abs,bird dogs,shoulder taps,opposite hand to toes ,inch warms,band wood chops
etc)
20 m 8:46 am
300choice
320 m 8:52 am
4x100@1:50 p/k by 50
720 m 8:59 am
4x200@20" k/dr/sc/sw by 25 reverse IM order 200 each stroke
1520 m 9:15 am
3x
400@30" en1 fins/snorkel as 50 finger drag-25 short dog-25 str8 arm)
4x100@1:40 fins/paddles odd 25s one arm free -even sc/sw by 12.5
4x50@70 3 middle of pool turns and swim at same direction on coaches whistle
4520 m 10:21 am
200 ez

#AGEGROUP totals:
4720 Meters - 10:25 am (1 hr 39 min) - stress: 150