Monday, July 24, 2023
Summer Training
Warmup
2 X 150 + 4 X 75 + 4 X 25 @ 2:30-1:15-30
8 X 25 @ 45 sculling sequence
12 X 25 @ 35-45 FR drills
#1 - superman to side kick, #2 - side-stack-send, #3 - 8 stroke drill
12 X 25 @ 30 Variable Sprint, middle 4 kick
Main Set
4 X 25 + 100 EZ @ 30-2:00
3 X 75 + 150 EZ @ 1:00-3:00
3 X 75 or 100 + 200 EZ @ 1:20-4:00
4 X 75 or 100 + 300 EZ @ 1:15-5:00
Notes: this is a 2-3-4-5 minute FAST; 2-3-4-5 minute EZ pattern. on the last two rounds you have an option to go 75's or 100's, The 75's would be for stroke or kick if you choose to do so. Otherwise, stick to FR and put the hammer down.
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