Friday, July 12, 2024

 Friday, July 12, 2024

Summer Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 Loosen Up

300 Board Kick at Casual Pace

12 X 25 @ 40 

#1 - wrist scull; #2 - superman to side kick; #3 - single arm Backstroke

12 X 25 @ 40

#1 - High elbow scull; #2 - dolphin dive + 3 kicks + double pull to chin; #3 - BR pull w/ FL kick (exaggerate getting upper body out of water)

12 X 25 @ 40

#1 - bellybutton scull; #2 - 8 stroke drill FR; #3 - pullout + 1 stroke BR

6 X 50 @ 50 F-E, E-F, E, D1-3

get ready for main set

Main Set

15 Minute Challenge (highest intensity, best avg.)

Choose One:

6 X 150 @ 2:30

15 X 50 @ 1:00

2 X 500 @ 7:30

Notes: Nice long warmup and skill session with some good stroke progressions working on single and double arm pulls. Then finish the work week with a 15 minute effort that you are proud of.