Coach GraingeAug 8, 20182 minWednesday Workout - A Killer Aerobic SetWant a killer aerobic swim set, remember you asked for it... Warm-up: 5 minutes of easy, no-wall swimming MS: 6 x 50 with :15 rest...
Coach GraingeAug 1, 20181 minWorkout Wednesday - The 24 Track SessionI like this workout because it has both a speed and an endurance component while also training the athlete to run fast on tired legs. It...
Coach GraingeJul 25, 20181 minWednesday Workout - Kickboard DrillsA: 900 warm-up (3×200 swim/100 kick) 4×300 on 4:30 (100 free/100 IM/100 free) 8×200 pull on 3:00 (descend time 1–4, 5–8) 4×50 kick on...