Thursday, July 18, 2024
Summer Training Block
Warmup
24 X 50 @ 55
6 EZ, 6 Board Kick, 6 uh2o to 15M both ways, 3 IMO-FR, 3 F-E
Main Set
24 X High Velocity Swims @ 70+ take as much time as needed
6 - :05 wall Kick + flip/spin + uh2o to 15M + 3 touches
6 MP - dolphin dive start to wall + deep plunge for distance
6 - start under flags - superman kick to wall (5 yards) + turn + uh2o to 15M + 3 touches
6 - full 25's w/ Fins and Paddles
Notes: the first 18 put the wall into the sequence so you can work on that skill. The last 6 you are free to use the wall and equipment to hit some super speed.
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