Friday, November 14, 2019
Summer Training Block
Warmup
10 minutes of dry, dynamic stretching
18 X 75 @ 1:10
3 EZ/Loosen - 3 desc. 1st 50
3 FL-BK-BR - 3 BK-BR-FR
3 Kick - 3 Swim, FAST 1st 25
MAIN SET
SPRINT
[6 X 25 @ 25] @ 8
[3 X 50 @ 40] @ 8
[2 X 75 @ 60] @ 8
1 X 150 @ ---
*1st swim is always from a dive
MID-DISTANCE
[3 X 100 @ 1:20] @ 12
[2 X 150 @ 2] @ 12
1 X 300 @ ---
*1st swim is always from a dive
DISTANCE
15 X 150 @ 2
*hold best avg.
Notes: All groups are going a 3rd further than a 100, 200, or 1650. First swim is always from a dive, the Sprint and Mid-Distance groups should be doing some easy swimming between Dive swims.
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