Thursday, June 15, 2023

 Thursday, June 15, 2023

Summer Training

Warmup

2 X 100 + 2 X 50 + 4 X 25 @ 1:45-1:00-30

*get longer, quieter, prettier as you go

12  X 25 Kick @ 45

#1 - side Kick Flutter; #2 - superman - side kick; #3 - superman FL; #4 - FL underwater; #5-6 BR 1 pull - 2 kick

12 X 25 @ 45 FR

4 - 8 stroke drill FR

4 - choice of stroke

4 variable sprint (F-E, E-F, E, F)

Main Set

20 X 50 @ 2:00

#1 - 1st 25 FAST

#2 - 12 1/2 build, FAST MP back to 15M, EZ last 10

#3 - Build 2nd 25 to full speed last 12 1/2

#4 - Full 50

#5 - EZ (8 stroke drill on 2nd 25)

Notes: Fastest Speeds today, stretching it up to a few full 50's.