Tuesday, June 13, 2023

 Tuesday, June 13, 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

8 X 25 Sculling Pattern @ 60 2 Wrist; 2 elbow; 2 bellybotton; 2 all 3

18 X 25 Kick @ 45

#1-2 - Board Kick Flutter; #3 - Side Kick Flutter; #4 - Superman Flutter #5 - Fly Kick on Back; #6 -  uh2o

Main Set

3 X 100 Board Kick @ 1:50

8 X 25 @ 30 8 stroke drill

3 X 100 Board Kick @ 1:40

8 X 25 @ 45 underwater to 15M

3 X 100 Board Kick @ 1:30

8 X 25 @ 60 underwater full 25

3 X 100 Board Kick @ 1:15-20-25 (fastest interval you can make)

100 EZ @ 3:00

12 X 25 or 50 @ 2:00

*25's are underwater as fast as possible, 50's either with board or max underwater, you choose

Notes: Descending 100's with board, with a mix of drill and underwater work mixed in.