Thursday, June 13, 2024
Summer Training Block
Warmup
3 X 75 + 3 X 50 + 3 X 25 @ 1:20-50-40 loosen up
300 Board Kick - talking pace
6 X 25 @ ? uh2o skills
8 X 25 sculling sequence @ 45
4 X 25 @ 45 variable sprints
Main Set
24 X High Velocity Swims @ 70+
8 X :10 Vertical Board Kick w/ snorkel
8 X no wall start - start under flags, dolphin dive to 3-5 kicks + 6-8 touches
8 X full 25 w/ fins + paddles
Notes: swim at your highest speeds today! Vertical board means holding the board vertically so that you are creating a good amount of resistance to kick through. The middle 8 you are starting under the flags and moving towards the far wall. The sendoff should be at least 70 seconds, make it longer if needed to maintain velocity.
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