Tuesday, March 25, 2025
Spring Training Block
Warmup
10 Minute Pole Warmup
300 + 200 + 100 alt. 50S-50K @ :30R
8 X 25 Sculling Progression + 8 X 25 Turn Progression @ 45
Turns = wall kick + Plunge; 3 shooters; Flags to wall to 3 touches; MP no wall turn + uh2o to big finish
2 X's
400 Kick @ 8 alt. 25 FAST flutter w/ 25 "deep" exaggerated kick (knee bend)
12 X 25 @ 50
#1 - uh2o DPK; #2 - uh2o FAST; #3 - Swim Uh2o to 15M and overkick to finish
D-Crew - substitute [8 X 75 @ 60] @ 10 for the 25's Best Avg.
Notes: work on your sculling and turn skills during warmup. Also start with a really good dynamic warmup with the poles. Use the 400 for some contrast, FAST/LOUD flutter kick with, DEEP/SLOW flutter. Then work on your underwater skills. D-Crew gets some best avg. swimming as well.
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