Monday, August 2, 2021

 Monday, August 2, 2021 - Summer Training Block

Warmup

300 + 4 X 50 + 4 X 25 @ :15R reducing strokes, tighter streamlines

300 + 2 X 100 + 2 X 50 @ :15R Pull

300 + 200 + 100 @ :15R rotate kick pattern (25 left side, 25 right side, 25 FL on BK, 25 Swim)

Main Set (33 Minutes)

3 X's Through:

3 X 25 FAST + 50 EZ @ 20/60

75 FAST + REST @ 2

2 X 25 FAST + 50 EZ @ 30/60

50 FAST + REST @ 2

1 X 25 FAST + 25 EZ @ 30/30

1 X 100 FAST + REST @ 2

Notes: We have a 1:00 FAST/1:00 EZ pattern to start off August. We start off with 75's, cut it back to 50's and then finish each round with a big 100. The Last 100 is always FR, if you want to change it up, I would recommend doing the middle 25's and 50 stroke or kick. Last, you will alternate active recovery with passive recovery as you get to hang out on the wall after the 75-50-100, whereas you swim it out after the 25's.