Monday, May 5, 2025

 Monday, May 5, 2025

Spring Training Block

Warmup

2 X 150 + 200 Board Kick + 2 X 150 @ 2:30-4:30-2:30 Loosen Up

8 X 25 Sculling Progression @ 45

12 X 25 @ 45

6 - single pull skills/drills (BK or FR)

6 double pull skills/drills (BR or FL)

8 X 25 Variable Sprints @ 45 (F-E, E-F, E, F)

Main Set

2 X [3 X 100 + 50 EZ] @ 1:20 2:00

2 X [4 X 75 + 50 EZ] @ 1:15-3:00

2 X [5 X 50 + 50 EZ] @ 70-4:10

Notes: The usual Monday warmup style, sharpening up some of the most important skills. Then the main set is a pattern that pushes you to swim your best for 2 rounds of 4 minutes, 5 minutes, and 6 minutes with 2-3-4 minutes of rest between rounds. The length of repetition also goes from bigger to smaller to keep the quality and the habits at a high level.