Thursday, June 12, 2025
Summer Training Block
Warmup
18 X 50 @ 1:05
6 EZ, 6 K-S; S-K, 3 IMO-FR, 3 Fast-EZ
Main Set
18 High Velocity Swims @ 1:30+
6 Flags to Flags w/ no Fins
6 Flags to Flags w/ FINS and Paddles
6 Full 25 wall to Plunge off far wall
D-Crew
8 X 50 + 6 X 75 + 4 X 100 @ 1:30
*Best Avg. Throughout
Notes: Everyone's favorite day and favorite kind of workout! Get up to speed, pretty simple pattern for sprint group, so you should be able to get some good tempo and strokes in. It will be a challenge to hold a plunge as far as you can on the last 6! D-Crew, doing some D-Crew things, set the table with the 50's and then extend that tempo and effort into the 75's and 100's.
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