Tuesday, May 20, 2025

 Tuesday, May 20, 2025

Summer Training Block

Warmup

2 X 100 + 4 X 75 Board Kick + 2 X 100 + 4 X 25 uh2o Kick + 2 X 100 @ :30R

*loosen up, take some more time on the uh2o kicks and go DPK

12 X 25 @ 45 kicking skills

4 - single leg side kick (pull from knee)

4 - superman deep kick (exaggerate the depth of kick)

4 - side kick exaggerated dolphin kick

Main Set

15 Minute Board Kick

*4 Minute FAST - 1 Minute EZ

*leave from a wall on each 4 minute efforts and get further each time

16 X 25 @ 30-40 stretch it out, with legs involved keep stroke count low

2 X 25 @ 60 uh2o

2 X 25 @ 90 uh2o w/ fins

2 X 25 @ 2:00 uh2o from dive

Extra Minute

1 X 25 no fins from wall, Finish with a good one!

D-Crew (instead of underwaters)

2 X 75 Board Kick @ 60

2 X 75 Board Kick @ 90

2 X 75 Board Kick @ 2:00

Extra Minute

1 X 100 Finish with a Bang!

Notes: Loosen up and then get some kicking skills in, start with some good board kicking, take it to some short repeats with long strokes, and then finish with a bang with some underwater work.