Tuesday, July 16, 2019

Tuesday, July 16, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic stretching

200-300 EZ/Loosen

12 X 50 alt. Kick/Swim, Swim/Kick @ 55

6 X 25 @ 50 uh2o skills at warmup speeds

Main Set

5 Minute Kick @ 6:00

20 FAST - 40 EZ

2 X 25 @ 60 uh2o skills

5 Minute Kick @ 6:00

30 FAST - 30 EZ

4 X 25 @ 45 uh2o skills

5 Minute Kick @ 6:00

40 FAST - 20 EZ

6 X 25 @ 40 uh2o skills

5 Minute Kick @ 6:00

20 FAST - 10 EZ

8 X 25 @ 35 uh2o skills

Notes: Follow the fast/ez pattern on the 5 minute kick, you will get a minute to get back to the wall and get organized for the 25's. The uh2o skills are below, start with 2 on a minute so they should be really good, then add reps and decrease rest, hold it together.

UH2O Skills:

FL/BK - uh2o to 15M plus fast swim to wall

FR - 12 1/2 superman surface Kick + 12 1/2 Fast Swim, no breath in first 5 strokes

BR - 3 streamline uh2o kicks + 3 pulls w/ flutter kicks at surface + fast swim to wall