Monday, April 7, 2025

 Monday, April 7, 2025

Spring Training Block

Warmup

3 X 75 + 2 X 100 + 3 X 25 @ 1:20-1:30-40 Loosen Up

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

12 X 25 @ 45 (6 side-stack-send; 6 D.D. to double pull to chin)

4 X 25 @ 30 Variable Sprint

Main Set

5 X 50 @ 2:00

50 + 75 + 50 + 75 + 50 @ 2:00

75 + 25 + 75 + 25 + 75 @ 2:00

D-Crew Version

75 + 100 + 50 + 100 + 75 @ 2:00

2 X 300 @ 5:00

50 + 75 + 100 + 75 + 50 @ 2:00

Notes: Loosen up, get some sculling in to start the week and then work on some single pulling (side-stack-send) and double pull (D.D to chin) technique. Main set, 30 minutes of good repeats. Be realistic, don't just Blast the first few repeats and hang on for dear life. Be steady and consistent from start to finish with good effort, good stroke counts, and good habits. You have time to talk and rest between reps. You can also mix in as much stroke as you wish.