Tuesday, June 24, 2019

Tuesday, June 24, 2019

Summer Training Block

Warmup

16 X 50 @ 55

4 EZ/Loosen + 12 alt. K/S, S/K

Main Set

3 X's

6 X 75 @ 1:05 (alt. 1st/last 50 Kick)

6 X 25 @ 1:05 uh2o kick/swim skills

2 X's

4 X 75 Kick @ 1:15

4 X 25 @ 1:15 uh2o Kick/Swim Skills

1 X's

2 X 75 Kick @ 1:30

2 X 25 @ 1:30 uh20 Kick/Swim Skills

Notes: uh2o skills:

• FL/BK = max time/distance spent under water
• BR = 3 uh2o streamline kicks + 3 arm pulls w/ flutter Kick at surface + swim to wall
• FR = superman surface push for distance + AO Kick to MP + 3 stroke cycles (Calvin Calls this NC State Drill)

75's are hold best avg./effort