Friday, June 23, 2023

 Friday, June 23, 2023

Summer Training

Warmup

2 X 150 + 2 X 75 + 6 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 @ 45 sculling pattern

12 X 25 @ 35-45 from MP

4 flip/spin to 45 degree plunge

4 flip/spin to plunge for :02 + 3 kicks + return to plunge for distance and surface touch

4 flip/spin to plunge for :02 + kick to surface + 3 strokes

Main Set

6 X [2 X 75 + 100 + 2 X 50] @ 1:20-1:10-1:00

Rd. 1-2 = 75's are board kick, 100 is FR, 50's are kick on side/fl on back by 25

Rd. 3-4 = 75's are FL-BK-BR, 100 is FR, 50's are FL-BK/BR-FR

Rd. 5-6 = F-E-F-E-F; E-F-E-F-E

Notes: Nice 30 minute general conditioning pattern to follow. The 1st 2 rounds have a kick pattern (hold the lines without the board), the middle 2 rounds have a stroke pattern, and the last round has a F-E pattern to follow. The middle 100 will be a challenge, feel free to move the sendoff to 1:20 if needed, but the middle 100 is there to see how efficiently you can put some effort into the swim and maintain control of the set as a whole. Enjoy the challenge. Have a great weekend.