Monday, April 14, 2025

 Monday, April 14, 2025

Spring Training Block

Warmup

6 X 50 + 3 X 100 + 6 X 25 @ 50-1:40-30 Loosen Up

8 X 25 @ 45 Sculling Pattern (wrist, elbow, belly, doggie)

12 X 25 @ 45

6 - single arm pulls (superman-side kick or BK side kick to single pull)

6 - double arm pulls (Dolphin dives to the chin or kick to Y + launch head up after hands turn the corner)

8 X 25 @ 45 variable sprints

*get ready for main set

Main Set

3 X 25 + 50 EZ @ 40-2

50 + 2 X 25 + 50 EZ @ 40-2

2 X 25 + 50 + 50 EZ @ 40-2

3 X 50 + 50 EZ @ 40-2

2 X 25 + 50 + 50 EZ @ 40-2

50 + 2 X 25 + 50 EZ @ 40-2

3 X 25 + 50 EZ @ 40-2

Notes: Take your time loosening up, and then start the week out with working on the feel of the water with your sculling technique and then taking that into some single and double arm pulls, before you start getting your heart rate up with the variable sprints. The main set looks a little more complicated than it really is. It is actually a great 28 minute progression where we are going 2 minutes on - 2 minutes off. The pattern starts and ends with 25's and then you introduce a 50 before and after the 25's which leads to the big round of 3 X 50's in the middle. All repeats are short and should allow you to keep the quality high and the habits in tact.