Monday, July 1, 2019
Summer Training Block
Warmup
10 minutes of dry, dynamic warmup
12 X 100 @ 1:30 3 EZ/Loosen + 9 slow quiet pulling
Main Set
16 X 25 @ 30
12 X 50 @ 50
8 X 75 @ 1:10
4 X 100 @ 1:30
8 X 75 @ 1:10
12 X 50 @ 50
16 X 25 @ 30
Notes: simple pattern, follow this throughout the set:
#1 = FR
#2 - Kick
#3 - Stroke/IM (main stroke on 25/75's, IM's on 50/100's)
#4 - FAST last 25 no matter the distance
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