Wednesday, April 24, 2025
Spring Training Block
Warmup
3 X 50 Loosen + 6 X 25 Board Kick @ 50
3 X 50 Loosen + 6 X 25 IMO @ 50-40
3 X 50 Loosen + 6 X 25 F-E @ 50-30
Main Set
18 X 25 @ 2:00
12 Push - alt. 2 w/ fins + paddles; 2 w/o
6 Dive - alt. 1 w/ Fins; 1 w/o
D-Crew Set
2 X [100 + 125 + 150] @ 2:00
2 X [75 + 100 + 125] @ 2:00
2 X [50 + 75 + 100] @ 2:00
*Best Effort throughout
Notes: Short and efficient warmup, feel free to do some mobility on deck before to add to the preparation. Sprinters are cranking some 25's adding and subtracting the fins/paddles. the D-Crew has a great best effort set that will allow you to get faster as you go as the rest works in your favor.
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