Thursday, July 6, 2023

 Thursday, July 6, 2023

Summer Training

Warmup

600 EZ (100 Swim + 50 Kick)

12 X 50 K/S, S/K @ 50

12 X 25 @ 35-45

3 plunge

3 plunge + 3 kicks + plunge

3 Plunge + double pull + head first plunge

3 plunge + kick to surface staying horizontal to bottom

Main Set

5 X 100 Kick @ 1:45

10 X 50 Swim @ 60 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:35

8 X 50 Swim @ 75 kicking uh2o to 15M both ways

5 X 100 Kick @ 1:25

6 X 50 Swim @ 90 kick uh2o to 15M boath ways

Notes: A good leg day.The 100's are board Kicking bringing the effort down as the rest decreases. Feel free to make the sendoff your own if you want to start faster or slower. the 50's are emphasizing the underwaters kicking to 15M both ways. You get some rest added as you go through the rounds to keep the quality and potentially add some speed.