Monday, June 9, 2025
Summer Training Block
Warmup
150 + 2 X 75 + 150 + 2 X 75 + 150 @ :15R
Loosen Up
18 X 25 @ own sendoff
6 - single pull skills (FR/BK)
6 - double pull skills (FL/BR)
6 - wall and streamline skills
*2 - plunge-kick-plunge; 2 plunge-kick-plunge from turn; 2 plunge-kick-plunge from MP
Main Set
2 X 50 + 50 EZ @ 60
2 X [2 X 50 + 50 EZ] @ 50-60
3 X [3 X 50 + 50] @ 40-60
2 X [2 X 50 + 50 EZ] @ 50-60
2 X 50 + 50 EZ @ 60
Notes: After warmup, use pairs of 50's to put together some FAST swims with good habits. The rest pinches you in the middle of the set, but should give you the perfect challenge to start the week. Feel free to mix in stroke or kick.
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