Tuesday, July 13, 2021

 Tuesday, July 13, 2021 - Summer Training Block

Warmup

200 + 4 X 50 + 4 X 25 @ 3-45-30 reducing strokes, tighter streamlines

100 +200 + 300 + 200 + 100 Pull @ :15R Slow, Quiet, Strict Stroke Count

Main Set (40 Minutes)

4 X [100 Board Kick + 50 Swim] @ 1:40-50

4 X [75 Kick No Board + 75 Swim] @ 1:20-1:10

*Kick is 25 on side, 25 on back, 25 SIN Wave

4 X [50 Board Kick + 100 Swim] @ 50-1:40

4 X [4 X 25 K-S-K-S @ 25] @ 2:30

*Kick is No Board Uh2o, Swim is uh2o to 15M

Notes: After a long quiet warmup, the main set will take you through a kick/swim progression. The entire set should see the HR increase as you go from round 1-4. Start the first round with some steady efforts, then pick it up with each round. The Last round is pretty tough as it is going to push you to pull off the sequence.