Wednesday, May 17, 2023
Spring Training Block
Warmup as Needed
Main Set
16 X 25 @ 45 drills and skills
8 sculling pattern (2 wrist; 2 high elbow; 2 bellybutton; 2 all 3)
4 6 superman + 6 side kick
4 choice of drill and stroke
16 X 25 @ 30 8 stroke drill
6 X 50 @ 50 (80%)
4 X 75 @ 1:15 (90%)
2 X 100 @ 1:30 (100%)
Notes: Middle of the week, start slow and quiet with some drills and skills and then take it to some distance per stroke, finish the workout working through your gears, finishing in your biggest gears.
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