Monday, June 28, 2021

 Monday, June 28, 2021 - Summer Training Block

Warmup

300 + 4 X 50 + 4 X 25 @ 3-45-30 reducing strokes and getting more streamlined

30 X 25 @ 30 in groups of 6

#1 - FL - single-double

#2 - BK - single-double

#3 - BR - 1P-2K

#4 - FR - side kick

#5 - build, choice

#5 - spring 1st 15M, choice

Main Set (42 minutes)

4 X 50 FAST + 3 X 50 EZ @ 45-60

3 X 75 FAST + 3 X 50 EZ @ 60-60

2 X 100 FAST + 3 X 50 EZ @ 90-60

1 X 200 FAST + 3 X 50 EZ @ 3-60

2 X 100 FAST + 3 X 50 EZ @ 90-60

3 X 75 FAST + 3 X 50 EZ @ 60-60

4 X 50 FAST + 3 X 50 EZ @ 45-60

Notes: Be ready for some higher intensity heading into the holiday weekend! Pick your strokes today and enjoy the 3 minutes ON, 3 minutes OFF pattern