Friday-Saturday, April 23-24, 2021

Friday, April 23, 2021 - Spring Training Block

Warmup

12 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM-FRIM-IM, 3 Pull

Main Set (30 minutes)

3 X's:

6 X 25 + 150 @ 25/1:50 (2:00)

4 X 25 + 100 @ 30/1:10 (20)

2 X 25 + 50 @ 35/1:00

150-100-50 is always FR

25's are Rd. 1 - Kick, Rd. 2 Stroke, Rd. 3 - FR

Notes: Good general conditioning set. Keep it moving by going straight through the set, the effort should stay the same from start to finish.

Saturday, April 24, 2021 - Spring Training Block

Warmup

18 X 50 @ 50

6 EZ, 6 K/S, S/K, 3 IMO/FR, 3 Fast 1st 25

Main Set (15 Minutes)

5 X [25 + 50 + 75] @ 1:00

*choice of stroke and equipment

Notes: 15 minutes to crank it out with some high intensity.