Friday, June 14, 2024

 Friday, June 14, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 12 X 25 @ 1:15-2:30-30 Looen up and stretch it out as you go

12 X 25 @ own sendoff from wall or from dive

3 plunge for distance

3 Plunge for :02 + 3 kicks + plunge for distance

3 Plunge for :02 + kick to surface + single pull + side kick

3 Plunge for :02 + kick to surface + 2-3 touches

8 X 25 sculling progression (wrist - high elbow - bellybutton - rotate all 3)

4 X 25 Variable sprints @ 45

Main Set 

Choose One and Go For It!!!!

3 X 400 @ 5:00

3 X 200 @ 5:00

5 X 100 @ 3:00

5 X 50 @ 3:00

Notes: Finish the workweek with a challenge set. Short and Sweet, 15 minutes, pick something that hits your event list, do it well and feel good about it! Pedal to the Medal, no Wimpy Stuff:)