Wednesday, April 16, 2025

 Wednesday, April 16, 2025

Spring Training Block

Warmup

2 X 225 + 4 X 125 + 6 X 75 @ :30R

*fins, snorkle, paddles, snorlke,

*long, slow, pretty

4 X 100 Board Kick (Flutter) at talking pace, with good knee bend and depth of flutter kick

2 X 25 + 3 X 50 @ 30-50

2 X 25 + 3 X 75 @ 30-1:20

2 X 25 + 3 X 100 @ 30-1:40

2 X 25 + 3 X 75 @ 30-1:20

2 X 25 + 3 X 50 @ 30-50

*strict stroke and kick count, holding lowest stroke count

*if you can't, add rest to sendoff

*best to do with FR or BR

Notes: Loosen up with some equipment on hands and feet, and then get some slow kicking while working on the knee bend and depth of your flutter kick. Main set is 23 minutes. The 25's are there to make sure you can always get back to your lowest stroke count. and then work on your efficiency by holding your stroke count (and kick count off wall) throughout the 50-75-100's. Will work really well with FR and BR.