Tuesday, June 24, 2025

 Tuesday, June 24, 2025

Summer Training Block

Warmup

100 + 2 X 50 K-S + 100 Kick + 2 X 50 K-S + 100 @ own sendoff

*loosen up

16 X 25 kicking skills @ own sendoff

#1 - single leg side kick

#2 - superman deep flutter kick

#3 - side FL w/ exaggerated BIG kick

#4 - uh2o dolphin kick slow to fast

Main Set

12 X 75 Board Kick @ 1:15-30 (:10R)

*strong effort, shorter rest, not all out

12 X 25 uh2o @ 60

*FAST - best effort

6 X 50 @ 1:30

*uh2o to 15M both ways

D-Crew - after the 75's

4 X 250 + 6 X 150 + 8 X 50 @ :15R Middle 50 Kick

Notes: both groups start with some steady, strong board kick. Board Kick is great for general leg strength and tempo training. Sprint takes the skill's under water and crank out some underwaters and 50's while the D-Crew takes it into a Swim-Kick pattern.