Tuesday, July 30, 2019

Tuesday, July 30, 2019

Summer Training Block

Warmup

10 minutes of dry, dynamic warmup

300 S/K/S EZ/loosen

12 X 50 alt. K/S, S/K @ 55

12 X 25 Kick @ 40

4 uh2o, 4 variable sprint w/ board, 4 uh2o

Main Set

2 X's through:

200 + 2 X 25 + 100 @ 3:30/30/2

150 + 4 X 25 + 100 @ 3/40/2

100 + 6 X 25 + 100 @ 2:30/50/2

50 + 8 X 25 + 100 @ 2/60/2

Notes: 

• 200-50  = Kick w/ Board best sustained effort, you get more rest as you go through round
• 25's are underwater skills, you get more rest as you go through round, as fast as possible
• final 100's are swim with maximum distance off all walls, add up distance spent uh2o