Monday, July 1, 2024
Summer Training Block
Warmup
3 X 125 + 5 X 25 @ 2:20-40 loosen up
6 Dives (3 plunge + 3 plunge - 3 kicks - plunge)
18 X 25 @ 45
#1 - uh2o kicking; #2 - sculling; #3 - stroke progression
6 X 25 @ 40 F-E-F-F-E-F (90%)
Main Set
4 X 100 + 200EZ @ 1:15-5
3 X 100 Board Kick + 200 EZ @ 1:40-5
10 X 25 + 200 EZ @ 30-5
2 X 200 + 200 EZ @ 2:30-5
Notes: Get loosened up and get back to some basics with some dive, and more important skills. The main set is 5 minutes On - 5 minutes off, so a little longer efforts than the past few Monday's. The 100's should be freestyle and then come back to freestyle for the 200's. Kick your stroke, and the 25's are perfect for you best non-free stroke.
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