Friday, July 19, 2024

 Friday, July 19, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 2 X 25 @ 4-2-30 loosen up

8 X 25 sculling progression @ 45

3 X 100 Pull w/ snorkel @ 1:40 slow, long, pretty

12 X 25 @ 40 skill progression (6 single pull drills; 6 double pull skills)

3 X 100 IM @ 1:40 slow, long pretty

Main Set

Choose One:

400 + 300 + 200 + 2 X 100 @ 5-4-3-2-1 BEST EFFORT (Add up 1000 - use your best 100 at end)

200 + 100 + 50 @ 5 Best Effort

4 X 100 + 3 X 50 + 3 X 25 @ 1:30 BEST EFFORT

Notes: Don't forget about your skills and habits during the warmup. Then it's a challenge Friday, each pattern has the reps getting shorter as you go today. Put up something you can be proud of today and enjoy the weekend.