Monday, June 17, 2024

 Monday, June 17, 2024

Summer Training Block

Warmup

150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 stretch it out

250 Board Kick + 5 X 50  side/back kick @ :15-30R

8 X 25 sculling pattern

12 X 25 drill sequences

8 X 25 Variable Sprints @ 45

Main Set

3 X 50 + 3 X 25 EZ @ 40

2 X 75 + 3 X 25 EZ @ 2-40

75 + 2 X 25 + 3 X 25 EZ @ 60-30-40

150 + 3 X 25 EZ @ 2-40

2 X 25 + 75 + 3 X 25 EZ @ 30-60-40

2 X 75 + 3 X 25 EZ @ 2-40

3 X 50 + 3 X 25 EZ @ 40

Notes: Fast-EZ to start off the week. 2 minutes on - 2 minutes off. The "off" is active recovery today, so those three 25's should be as follows. The 1st one, is on you, what you want, the 2nd two, you are going to lock it back to your lowest stroke count. In fact, the set becomes really good when you start going back and forth with the the hard efforts and then reducing the strokes again.