Wednesday, July 10, 2024
Summer Training Block
Warmup
2 X 250 + 4 X 125 + 8 X 75 @ :15-30R
*FINS - PADDLES - SNORKLES - SLOW - QUIET - LONG
300 Board Kick + 3 X 50 @ 5-1:20
200 Board Kick + 3 X 50 @ 4-1:20
100 Board Kick + 3 X 50 @ 2-1:20
*Board Kick = casual; 50's are uh2o to 15M + side or back kick both ways
Main Set
3 X's
3 X 150 + 3 X 50 @ 2:10-40
2 X 150 + 2 X 50 @ 2:00-50
150 + 50 @ 1:50-90
150's are steady and strong throughout; 50's are FASTER/Bigger Gear (not all out)
Notes: Long Day in the middle of the week, but not garbage. Keep it slow during the warmup. Main set we want to dial in the 150's and be consistent with stroke count, habits, and streamline. Tap into a little bigger gear for the 50's, but we don't want to "go for it."
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