Tuesday, July 2, 2024

 Tuesday, July 2, 2024

Summer Training Block

Warmup

600 Swim - 300 Kick

500 Swim - 250 Kick

400 Swim - 200 Kick

300 Swim - 150 Kick

200 Swim - 100 Kick

100 Swim - 50 Kick

*Swim may be Pull or with Fins; Kick is choice of board or side or back; All Swim and Kick is to loosen up and stay quiet and pretty.

Main Set

300 Board Kick @ 5:00 FAST

6 X 25 @ 70 FAST Uh2o

6 X 100 Kick-Swim by 50 @ 1:20-30

200 EZ @ 5:00

150 Board Kick @ 2:30 FAST

4 X 25 @ 75 FAST Uh2o

3 X 100 Kick-Swim by 50 @ 1:20-30

Notes: Start with a nice, quiet swim-kick pattern, keep it slow, lengthen stroke, keep it casual on the kick. The main set has a strategy. It starts with a BIG Board kick to put some burn into the legs and get the face red, then take that effort into some FAST underwaters with great streamlines and then hold the strong effort into the 100's kick-swim with the goal of adding the arms to a nice strong kick with good underwaters on the 2nd 50's swim while on some short rest.