Wednesday, June 28, 2023

 Wednesday, June 28, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 reducing strokes

12 X 25 @ 35-45 mixed strokes/drills, your choice

12 X 25 @ 35-45 from MP

3 spin + plunge to surface touch (horizontal)

3 spin + plunge + 3 kicks + plunge to surface touch (horizontal)

3 spin + plunge + double arm pull to head first plunge to surface touch (horizontal)

3 spin + kick to surface + 2-3 strokes holding line and momentum

Main Set

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :10R, choice of pull, fins, paddles, etc.

*keep it slow, pretty, and long

16 X 50 @ 60 80-90-100%-EZ

*choice of stroke, work through your gears.

Notes: a majority of the day is slow and quiet with a gear session to close things out as you work through your gears.