Tuesday, July 25, 2023

 Tuesday, July 25, 2023

Summer Training

Warmup

300 Loosen @ 5:00

6 X 100 K/S @ 1:50 Odd - board Kick; Even - 25 side, 25 back

12 X 25 @ 35-45 walls and streamlins

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 1st plunge with horizontal surface touch

3 plunge for :02 + kick to surface staying horizontal to surface

Main Set

20 X 50 Board Kick @ 1:00

1 FAST - 4 EZ

2 FAST - 3 EZ

3 FAST - 2 EZ

4 FAST - 1 EZ

20 X 25 uh2o @ 1:00

5 distance per kick (fewest kicks)

5 streamline underwater BR kick

5 w/ fins FAST

5 w/ FAST w/ breakout and swim at 15M

Notes: good skills during the warmup followed by 40 minutes of great kicking work.