Tuesday, June 18, 2019

Tuesday, June 18, 2019

Summer Training Block - camp version

Warmup

400 w/ square turns

4 X 100 alt. K/S, S/K IM @ 2:00 no board, square turns

4 X 50 @ 60 descend to pink

4 X 25 @ 45 Variable sprint – GREEN

#1 – sprint 1^st 12 ½

#2 – sprint 2^nd 12 ½

#3 – long quiet strokes

#4 – 25 sprint

Backstroke Review

16 X 50 @ coaches sendoff’s drill/swim

4 Kick w/ hands at side

4 Kick w/ hands at side w/ shoulder-chin

4 shoulder-chin w/ single arm

4 3R/3L/swim

Main Set

High Velocity

8 Kick to :08 seconds

8 Kick’s w/ no Board to :08 seconds

8 from Wall to Flags

8 from flags to flags

8  from mid pool to finish

*all above @ 1:00

8 X 25 from dive @ 2:00

Warmdown

12 X 25 @ 40

3 Float

6 desc. 1-3, 4-6 to pink

3 fewest strokes