Tuesday, April 16, 2019

Tuesday, April 16, 2019

Spring Training Block

Warmup as you wish: 10 minutes on land, 15-20 minutes in the water

Main Set

FL/BK - BUNGY SET

4 X [3 X 25 + 50] @ 40/2

3 X [3 X 25 + 75] @ 35/2:15

2 X [3 X 25 + 100] @ 30/2:30

*tie the bungy around lane line at MP and keep pushing the uh2o's

*adjust sendoff's if needed to keep the integrity and quality of what the set is asking for.

BREAST - Bungy SET

4 X [3 X 20 + 50] 40/2

3 X [3 X 20 + 100] @ 45/3

2 X [3 X 20 + 150] @ 50/4

*20's are from wall to flags w/ bungy tied to blocks

*50-100-150 are swim

FREE

4 X [3 X 50 Kick + 3 X 50 Swim] @ 50

take extra :30-:60

3 X [3 X 50 Kick + 3 X 100 Swim] @ 50/1:20

take extra :30-:60

2 X [3 X 50 Kick + 3 X 150 Swim] @ 50/2:00

*50's are kick w/ board with uh2o takeoff's and flip turns

*50-100-150's are strong, working on consistent takeoff's the wall, 3 uh2o dolphins off every wall, leaving the wall at the right angle, transitioning to swimming done breathing away from first stroke.

*adjust sendoff's if needed to keep the integrity and quality of what the set is asking for.