Tuesday, July 9, 2019

Tuesday, July 9, 2019

Summer Training Block

Warmup

10 minutes dry, dynamic stretching

200-300 EZ/Loosen

12 X 75 @ 1:30

4 Kick 1st 25 - Kicks are uh2o

4 Alt. 1st/last 50 kick, build by 12 1/2 the Odd's, sprint first 25 on the evens

4 75's kick - descend 1-4

Main Set

3 X's through:

6 X 50 Kick @ 50

6 X 25 @ 50 uh2o skills

6 X 50 Kick @ 50

1 X 100-200-300 @ 2-4-6 by round

Notes: the backbone of the workout is the 6 X 50's which you will be doing several rounds. Hold your best effort/avg. Each round you get an opportunity to do some underwater work in which the rest interval should allow you to spend maximum time uh2o. You end each round with a timed 100-200-300 on a sendoff you should be able to regroup before the next round.

uh2o skills:

FL/BK: underwater dolphin kicking, max. distance, even if you go past 15M

BR = underwater streamline BR kick (on side if more advanced)

FR = underwater takeoff's with board, 3-4 dolphin kicks, vertical board to 15M, head down sprint to wall.