Tuesday, June 4, 2019

Tuesday, June 4, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

200 EZ/Loosen

12 X 50 @ 55

12 K/S, S/K

*steady build when the 2nd 25 is Kick

Main Set

KICK

6 X 50 + 6 X 25 + 100 @ 60/50/2

6 X 50 + 6 X 25 + 200 @ 55/45/4

6 X 50 + 6 X 25 + 300 @ 50/40/6

6 X 50 + 6 X 25 + 400 @ 45/35/--

Notes: Leg Day! the 50's are Kick with a board, using competitive turns (flip) and finishes holding best avg. (BR - FR/BR by 12 1/2). The 25's are uh2o specific skills (see below). 100-400 are Kick w/ a board going for best 100-400 Kick times (IM - kick IM, BR - FR/BR by 12 1/2).

Underwater Kicking Skills:

FL/BK - uh2o to 15M + swim to wall (carry good tempo)

FR = uh2o takeoff's w/ board, 3 dolphin kicks kick at surface with head down

BR = 3 uh2o streamline kicks + 3 pulls w/ flutter kick at surface + 3 full strokes (full speed)