Monday, May 12, 2025

 Monday, May 12, 2025

Summer Training Block

Warmup

150 + 100 Kick + 150 + 100 Kick + 150 @ :30R loosen Up

24 X 25 @ 45

Rotate Through:

#1 - Sculling (high elbow)

#2 - FR Side-Stack-Send

#3 - FL - Dolphin dive to chin

#4 - Build, choice of stroke

6 X 25 @ 50 uh2o to 15M + 3-4 touches

Main Set

4 X 25 + 50 EZ @ 45-3:00

6 X 25 + 50 EZ @ 30-3:00

2 X [3 X 50 + 50 EZ] @ 60-3:00

6 X 25 + 50 EZ @ 30-3:00

4 X 25 + 50 EZ @ 45-3:00

D-Crew Version

4 X 50 + 150 EZ @ 45-3:00

3 X 75 + 150 EZ @ 60-3:00

2 X [2 X 125 + 150 EZ] @ 1:30-3:00

3 X 75 + 150 EZ @ 60-3:00

4 X 50 + 150 EZ @ 45-3:00

Notes: Loosen up with some ez Swimming and kicking, the warmup skillls are designed to get you thinking about the early vert. forearm (high elbow), and then sharpen up your underwaters. Main Set is working in a 3 minute ON, 3 minute OFF pattern. Push it on the FAST 3:00's, HR's should be high, you should be able to hold some good speed on all of the repetitions.