Monday, July 22, 2024
Summer Training Block
Warmup
150 + 4 X 75 + 6 X 25 @ 2:30-1:15-40 loosen up
300 Kick + 300 Pull @ 1:00R
6 Dives (2 plunge + 2 plunge-kick-plunge + 2 kick to 15M + single pull + side kick)
16 X 25 @ 45 (8 single pull drills + 8 double pull drills)
Main Set
2 X's through:
6 X 50 + 100 EZ @ 40-4
4 X 75 + 200 EZ @ 1:15-5
12 X 25 + 300 EZ @ 30-6
Notes: Fast-EZ progression starts with 50's, gets bumped up to 75's and then comes down to 25's. Should allow any stroke or kick pattern you wish to hit your events. You do get more rest as you go through the progression to help maintain good habits and good quality!
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