Tuesday, April 8, 2025

 Tuesday, April 8, 2025

Spring Training Block

Warmup

5 X 200 S-K-S-K-S @ :30R Loosen Up

12 X 25 @ 45 (6 - BK - single arm pulls; 6 BR - BR pull w/ paddles and alt. BR/FL kick)

8 X 25 @ 45 turn sequence

#1 - wall Kick + 45 degree plunge

#2 - 3 shooters

#3 - Flags to wall + uh2o to 15M + 3 touches

#4 - MP Dolphin Dive to 3 touch finish

Main Set

3 X [3 X 100 Board Kick + 100 EZ Swim] @ 1:50-40-30-2:00

*the first round is on 1:50, the 2nd round is on 1:40..... the EZ swim is always on 2

UH2O Kicking!!

6 X 25 @ 50

2 X [3 X 25 @ 40] @ 2:30

3 X [2 X 25 @ 30] @ 2

100 EZ to loosen up

Finish with 1 X 100 w/ Fins and Paddles, max out uh2o kicking to 15M with overkick throughout. Ride the legs!!!!

Notes: Start with some quiet back and forth swimming and kicking. Work on some single pulls with backstroke and some strong double pull, breastroke style and some turns during warmup. Main set has some good ole board kick to hit the fitness in the legs. Then take it underwater and work your streamline muscles and uh2o kicking skills. Finish with a nice big 100 maximizing the time spent underwater and pushing the overkick on the surface.