Wednesday, May 3, 2023

 Wednesday, May 3, 2023

Spring Training Block

Warmup as Needed

Main Set

18 X 25 @ 40 Skills and Drills

6 Freestyle - alt. superman-side kick; side-stack-send

6 mixed strokes and drills

6 - 2 Plunge; 2 plunge for :02 + kick for 3 + Plunge; 2 plunge for :02 + kick to surface + 3 strokes to side plunge

12 X 100 @ 1:40

6 @ 80%

4 @ 90%

2 @ 100%

Notes: work through some skills during the front end of the session, and then finish with some gear work. Control your energy output and timing, work through your 3 gears.