Thursday, June 22, 2023
Summer Training
Warmup
4 X 100 Swim @ 1:45 fewest strokes
3 X 100 Pull @ 1:30
200 Kick
4 X 25 Variable Sprint @ :30
Main Set
24 X HV Swims @ 70
8 X 25 Kick (2 superman Kick no breath to far flags; 2 uh2o to far flags - staying horizontal to bottom)
8 Flags to far wall - no wall start, start with legs and then add arms, getting up to full speed as soon as possible)
8 w/ FINS and paddles - full 25's
Notes: get some good reps at your highest velocities!
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