Monday, July 15, 2024

 Monday, July 15, 2024

Summer Training Block

Warmup

250 + 2 X 125 + 6 X 25 @ 4-2-30 loosen up

6 Dives (2 plunge - 2 plunge - kick - plunge - 2 kick to single pull to side kick)

24 X 25 @ 40 (12 single pull skills; 12 double pull skills)

3 X 100 @ 1:40 D1-3 to 90%

Main Set

3 X 50 + 100 EZ @ 40-2

3 X 75 + 75 EZ @ 60-3

3 X 100 + 100 EZ @ 1:20-4

3 X 125 + 75 EZ @ 1:40-5

3 X 50 @ 40 Go For IT!!

Notes: Last week we kept it at 60 on 60 off, this week, we will go from 2-3-4-5 minutes on, followed by the same amount of rest. After the longest round, you get a chance to come back to where you started and put a cherry on top with a big 3 50's!