Thursday, July 25, 2019
Summer Training Block
Warmup
10 minutes of dry, dynamic stretching
24 X 50 @ 55
6 EZ/Loosen
6 alt. K/S, S/K build the 1st 3 Kick, desc. the last 3 25's kick
6 build first 25
6 desc. last 25 1-3, 4-6
Main Set
High Velocity Sprint
24 Swims @ 90
12 - alt. dive to far flags, build to MP FAST to FINISH
12 w/ Fins & Paddles - 6 flags to flags, 6 full 25's
Distance High Velocity
6 X [50 + 50 @ 2:00] @ 6:00
1st 50 from dive, 2nd 50 from push w/ fins & paddles, goal is <P100
Notes: swimming at your highest speeds!
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