Monday, June 5, 2023
Summer Training
Warmup
2 X 150 + 4 X 50 + 6 X 25 @ 2:15-45-30 stretching it out
24 X 25 @ 30-45
6 wall to far flags spinning under far flags working on speed of spin
6 kick on wall + spin + plunge for distance working on getting feet on wall and good push
6 Kick on wall + spin + :02 plunge + 3 kick + plunge for distance
6 mid - pool turns
Main Set
6 X [25 + 25 + 50 + 25 + 25 + 100 EZ] @ 25-50-25-2:30
Rd. 1-2 = stroke or Kick
Rd. 3-4 = FR
Rd. 5-6 = FR w/ FINS and PADS
Notes: Warmup with some work on turns and then knock out a Fast/EZ set to get you rolling into the week.
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