Thursday, June 13, 2019
Summer Training Block
Warmup
10 minutes of dry, dynamic stretching
12 X 50 @ 50 rotate, K/S-Stroke/FR-build 1st 25
12 X 25 @ 40 variable sprints
Main Set
SPRINT HIGH VELOCITY
24 Swims @ 90
6 dive to far flags
6 X 25 Kick
6 X 50 build by 12 1/2 so last 12 1/2 is Highest Velocity thru finish
6 X 25 w/ fins & paddles
DISTANCE HIGH VELOCITY
12 X 25 @ 40
4 X 50 @ 90
2 X 75 @ 3
1 X 100 @ --
Notes: Swimming at your highest speeds takes high concentration. Sprint should look like 50 speed or faster from start to finish. Distance should be aiming to hold P200 or faster throughout set
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