Monday, March 31, 2025

 Monday, March 31, 2025

Spring Training Block

Warmup

2 X 150 + 6 X 50 @ 2:30-50 Loosen Up

8 X 25 @ 45 sculling progression (wrist, elbow, belly, doggie)

12 X 25 @ 45 FR skills (6 superman - side kick; 6 side-stack-send)

8 X 25 @ 30 Variable Sprints - get HR up

Main Set

3 X 25 + 75 EZ @ 40-2

4 X 25 + 100 EZ @ 35-2:40

5 X 25 + 75 EZ @ 30-2:30

6 X 25 + 100 EZ @ 25-2:30

2 X [3 X 25 + 75 EZ] @ 40-2

D-Crew Version

75 + 75 EZ @ 1:30

2 X 75 + 75 EZ @ 1:20

3 X 75 + 75 EZ @ 1:15

4 X 75 + 2 X 75 EZ @ 1:10

2 X [150 + 100 EZ] @ 2

Notes: Work on your Sculling and Freestyle skills during the warmup. Great Fast-EZ pattern to start the week off with your best.