Wednesday, August 2, 2-23
Summer Training
Warmup
4 X 100 EZ @ 1:45
4 X 75 K/S @ 1:15
4 X 50 @ 45 D1-4
4 X 25 uh2o @ 45 streamline, stay horizontal to surface
12 X 25 Turns from MP @ 45 from MP
3 - wall kick to spin to 45 degree plunge
3 - superman kick from flags into wall to spin to plunge to 3 kick to plunge
3 - swim in to ft. first plunge at surface
3 = swim in.out to good transition to swim
Main Set
12 X 75 Pull @ 1:05 slow, quiet, pretty
12 X 50 @ 40 Strong (80%)
12 X 25 @ 35 FAST with good Habits
1:00 extra rest
1 X 100 Bring it
Notes: Gear Day, work on working through your gears and finishing with an exclamation point.
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