Tuesday, April 23, 2019
Spring Training Block
Warmup as needed: 10 minutes on land + 15-20 minutes in water
Main Set
4 X [100 Kick + 2 X 25 stroke specific uh2o] @ 1:45/45
*descend 100's 1-4, 25's underwater skills
Extra 60
4 X [100 Kick + 2 X 25 stroke specific uh2o] @ 2-1:45-1:30-1:15/60
*best avg. on 100's as rest comes down, 25's underwater skills
Extra 60
1 X 200 Kick for time @ 4
6 X 25 uh2o skills @ 90 FAST!!
Notes: 100's and last 200 are kick with a board. Freestylers do flip turns with 3 uh2o dolphins off walls. Descend 1-4 on the first round, hold best avg. on 2nd round, and go for it on the 200. The 25's are all FAST uh2o swimming. FL/BK going uh2o to the 15M and finish out the 25 with fast swimming. FR uh2o wall take off, head down. BR should only kick BR on last 12 1/2 of every 25. 25's should be pull outs.
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