Friday, July 19, 2019

Friday, July 19, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

15 X 100 @ 1:40

3 EZ/Loosen

3 IM

3 K/S

3 Stroke/FR

3 Push 1st 25-50-75

Main Set

SPRINT

3 X [10 X 25 @ 25] @ 8

2 X [6 X 25 @ 25] @ 6

1 X [3 X 25 @ 25] @ --

*1st 25 from dive, max speed throughout

DISTANCE

3 X [4 X 75 @ 55/60] @ 8

2 X [2 X 75 @ 55/60] @ 6

1 X [1 X 75 @ 55/60] @ --

*1st 75 from dive, max speed throughout

Notes: Nice max effort, lactate style set to finish out the week.