Thursday, June 29, 2023
Summer Training
Warmup
5 X 100 @ 1:30 EZ
2 X 200 @ 2:45 Pull Quiet
4 X 75 @ 1:30 Kick (Board-Side-BK)
4 X 25 @ 30 IMO
8 X 25 @ 45 Variable Sprints (90%)
Main Set
24 High Velocity Swims @ 70-90
6 from flags to far wall (no wall start - superman start)
6 from flags to wall to MP+ (no wall start - superman start)
6 wall to far flags
6 full 25's w/ FINS and Paddles
Notes: standard Old School warmup, then get up to your highest speeds, the first 12 you are going from no wall starts, 1st 6 just straight away and 2nd 6 moving through a turn (straight in-straight out!), last 12 add the wall for some extra power.
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