Tuesday, June 20, 2023

 Tuesday, June 20, 2023

Summer Training

Warmup

3 X 100 @ 1:40 EZ

12 X 50 Kick @ 50 Board Kick, alt. K/S, S/K

12 X 25 @ 40-50

#1 - plunge for distance

#2 - Plunge + 3 Kicks + plunge for distance until surface touch

#3 - Plunge + kick to surface + single stroke + side kick

#4 - Plunge + double arm pull + head first plunge for distance until surface touch

Main Set

12 X 25 Kick @ 30 Board Kick

6 X 50 @ 50 Board Kick

4 X 75 @ 1:45 Board Kick

3 X 100 @ 1:40 Board Kick

300 EZ @ 5:00

20 X 25 @ 40-60 whatever you need to do it well

5 underwater 25's

5 underwater w/ FINS

5 underwater to 15M + FAST swim

5 underwater to 15M + FAST swim w/ FINS

Notes: After warmup, just putting some work into the legs with a some good board kicking. The 25's and 50's are on short rest, gave you some extra time on the 75's to make sure you can make the step up and then shorten the rest again on the 100's to bring it home. Use the last 15-20 minutes to do some good underwater work.