Thursday, July 11, 2024
Summer Training Block
Warmup
12 X 100 @ 1:40
3 EZ - 3 Pull - 3 K-S - 3 FRIM-FRIM-IM
12 X 25 @ 40
4 Variable Sprint - 4 max-min - 4 Variable Sprints
Main Set
24 X High Velocity Swims @ 1:10+
12 Flags to Flags (no wall start - start with dolphin dive to uh2o kicks)
12 wall or block to far flags
Notes: Swimming at our highest speeds, 1st 12 are starting with out the wall so you have to use your streamline and uh2o skills to get up to full speed. The last 12 you can start from the wall or starting block so no excuse to not be FAST. Don't forget to hit your TEMPO
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