Monday, July 17, 2023

Monday, July 17, 2023

Summer Training

Warmup

2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30 getting longer and prettier

8 X 25 sculling pattern @ 45

12 X 25 @ 35-45 streamlines, walls, body position

3 - plunge for distance with horizontal surface touch

3 - plunge for :02 + 3 Kicks + plunge with horizontal surface touch

3 - Plunge for :02 + double arm pull + head first plunge with horizontal surface touch

3 - plunge for :02 + kick to surface + single arm pull to side kick

12 X 25 @ 35 variable sprints

*middle 4 kick 

Main Set

3 X 100 @ 2:00 FAST

6 X 50 @ 1:00 Odd - FAST; Even - EZ

4 X 75 @ 1:30 FAST

12 X 25 @ 25 2 FAST - 2 EZ

6 X 50 @ 1:00 FAST

300 EZ @ 5:00

100 FAST!!

Notes: Good Challenge to start the week! The recovery is a mix of strict rest with active recovery. You should be able to mix in stroke or kick as needed. It also sets up for a nice exclamation point to finish!