Wednesday, June 23, 2021 - Summer Training Block
Warmup
300 EZ
24 X 50 @ 50
6 K/S, 6 IMO/FR, 6 K/S no board, 6 alt. F-E, E-F
Main Set
3 X's:
100 + 2 X 50 @ 1:20-40
100 + 50 @ 1:20-40
100 + 4 X 25 @ 1:15-30
100 + 2 X 25 @ 1:10-20
*extra 1:00 between rounds
Shake it Out
400 + 200 + 400 + 200 + 400
*400 = Pull maintain lowest stroke count
*200 = Casual Board Kick
Notes: Part I of the main set is a set that will test your ability to change speeds and stay in control, the 100's should be strong, middle gear, the 50's and 25's should be FAST, in a bigger or biggest gear. Get some long strokes and kicks to close out the day.
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