Friday, June 28, 2024

 Friday, June 28, 2024

Summer Training Block

Warmup

4 X 75 + 2 X 150 + 6 X 25 @ 1:15-2:30-30 loosen up

300 Board Kick

12 X 25 @ 40 (6 single arm pulling; 6 double arm pulling skills)

8 X 25 sculling pattern @ 45

6 X 25 @ 1:10 uh2o streamlines (add dives if you have blocks)

Main Set

Choose One:

3 X 100 @ 5:00 Go Big!!

6 X 200 @ 2:30 D1-5 to all out

30 X 25 @ 30 Best AVG.

Notes: Start loosening up and going through some drill progressions and emphasize the good habits. Friday is about doing something well, do it right the first time, and put the finishing touches on a good week. 3 big 100's, crank out some 200's descend (make it a really good descend), or lock into one of my favorites (30 25's) locking it into a tempo, stroke count, and effort from start to finish.