Thursday, June 20, 2019
Summer Training Block - Swim Camp Style
Warmup
300 w/ square turns
3 X 100 K/S @ 2:00 no
board, square turns
3 X 50 @ 60 descend
to pink
4 X 25 @ 45 Variable
sprint – GREEN
#1 – sprint 1st
12 ½
#2 – sprint 2nd
12 ½
#3 – long quiet
strokes
#4 – 25 sprint
Main Set (GREEN)
8 X :08 Kick BLAST
until Whistle
8 X MP Spin to Finish
8 X Flags to Wall to
MP
8 X Start to :08
*All Repeats are on
1:00
FLY Progression
15 X 50 Drill/Swim @ own interval
Fish Swim/Body
Dolphin (feel the two kicks)
Single Arm Fly
(timing)
Chin Glide/Explosion
(isolate the big kick)
* only 3-5 strokes downhill FLY on 2nd 25
Dives/Backstroke
Starts
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