Tuesday, June 11, 2019

Tuesday, June 11, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200 EZ/Loosen

18 X 50 @ 50

12 alt. K/S, S/K moderate effort

6 - Odd's SPRINT kick to far flags + 25 EZ swim, Even's EZ swim + 25 build to SPRINT Kick

Main Set

3 X's

3 X 100 FR Kick @ 1:30 (40) Best Avg.

4 X 75 Stroke Kick @ 1:15 (20) Best Avg.

6 X 50 swim @ 1:00 swim w/ uh2o skills (max. distance off wall in both directions)

Notes: Leg days are important. The pattern today starts off with some good FR kick with a board, then you move into some stroke specific kick (see below), and then you finish some 50's swim pushing the 15M mark in both directions.

Stroke Specific Instructions: BK/FL - No Board, FR w/ Board w/ Flip turns and uh2o takeoff's, BR - 12 1/2 FR, 12 1/2 BR