Monday, June 24, 2024
Summer Training Block
Warmup
200 + 2 X 100 + 3 X 50 @ 3:20-1:40-60 loosen up
300 Board Kick @ 5:00
4 X 25 uh2o @ 60
8 X 25 sculling sequence (wrist - high elbow - bellybutton - combo)
12 X 25 @ 45 6 single pull skills - 6 double pull skills
6 X 50 @ 50 D1-3, F-E, E-F, F
Warmup
3 X 50 + 2 X 25 EZ @ 40-60
4 X 50 + 3 X 50 EZ @ 45-60
3 X 75 + 2 X 100 EZ @ 1:20-2
4 X 100 + 300 EZ @ 1:15-5
3 X 75 + 2 X 100 EZ @ 1:20-2
4 X 50 + 3 X 50 EZ @ 45-60
3 X 50 + 2 X 25 EZ @ 40-60
Notes: Start off the week with a FAST-EZ pattern that will get you going. It is 46 minutes total, 2-3-4-5-4-3-2 minutes of FAST swimming with the same amount of time in some active recovery. Hold your best throughout the set.
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