Monday, June 26, 2023
Summer Training
Warmup
300 + 2 X 200 Pull + 3 X 100 Kick/Swim by 50 @ 5-3-1:40
12 X 25 @ 35
rotate scull - superman to side kick - 8 stroke drill
12 X 25 @ 35 variable spring
*middle 4 kick
Main Set
3 X [5 X 25 + 100 EZ] @ 25-2:25
3 X [2 X 25 + 50 + 25 + 100 EZ] @ 25-50-25-2:20
2 X [50 + 25 + 50 + 100 EZ] @ 50-30-50-2:20
75 + 50 + 100 EZ @ 60-60-2:00
100 + 100 EZ @ 1:30---
Notes: good amount of warmup, then 10 rounds of F-E, feel free to change up the stroke or add some kick to make it more suited for you.
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