Wednesday, June 14, 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 - Side Kick Flutter; #2 - Superman Flutter #3 - Fly Kick on Back; #4 - uh2o; #5-6 BR on Back
Main Set
4 X 225 Pull @ 3:00 slow, quiet, pretty
3 X [3 X 50 + 50 EZ] @ 50-2:30
Rd. 1 = 80%; Rd. 2 = 90%; Rd. 3 = 100%
3 X [3 X 50 + 50EZ @ 50-2:30
80-90-100% within each round
Notes: work on your gears today during the main set.
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