Wednesday, April 19, 2023
Spring Training Block
Warmup as Needed
Main Set
16 X 25 @ 40-45 strokes/progressions/skills
4 sculling pattern (wrist-elbow-bellybutton-all 3)
4 partner push + swim
8 FR - Odd 6 superman + 6 sidekick; Even Side-Stack-Send
12 X 75 or 100's @ 1:15 (4-80%; 4-90%; 4-100%)
Control your gears, work on your timing, finish with your best
Notes: 15 minutes of skills + 15 minutes of gears; the 1st 15 minutes is a good reminder of some important skills and then take those skills to the 2nd 15 minutes which is a short descending effort moving through your gears, choose 75's or 100's depending on what will work best for you.
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