Monday, July 8, 2024
Summer Training Block
Warmup
2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 loosen up
8 X 25 @ 45 sculling pattern
12 X 25 @ 40 single and double arm pulling progressions
2 X 225 + 4 X 125 @ 1:45 slow, quiet, pull, with paddles and snorkle @ :30R
Main Set
3 X [3 X 25 + 25 EZ] @ 20-60
3 X [50 + 25 + 25 EZ] @ 35-25-60
3 X [25 + 50 + 25 EZ] @ 25-35-60
3 X [75 + 25 EZ] @ 60
Notes: Take some time to loosen up and get dialed in with your skills during the warmup. The main set is set up so that it is 60 on - 60 off. 36 minutes total, short repeats, which should allow you to hold some good speeds.
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