Monday, April 28, 2025
Spring Training Block
Warmup
150 + 3 X 75 + 3 X 25 @ 2:30-1:20-40 Loosen Up
8 X 25 @ 45 Sculling Pattern (wrist, elbow, belly, doggie)
12 X 25 @ 45
6 single pull drills (FR or BK)
6 double pull drills (FL or BR)
4 X 25 @ 45 Variable Sprints
Main Set
4 X [2 X 25 + 25 EZ] @ 20-40
3 X [3 X 25 + 25 EZ] @ 30-90
2 X [2 X 50 + 50 EZ] @ 40-1:20
2:00 Extra Rest
100 to Finish!
Notes: Typical Monday start as you brush up your sculling and stroke skills, and a great FAST-EZ set to make sure we are looking good on a Monday.
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