Friday, July 25, 2025
Summer Training Block
Warmup
150 + 2 X 75 + 6 X 25 @ 2:30-1:15-40 or own sendoff
*loosen up
8 Dive's as follows:
2 Plunge; 2 Plunge - kick - Plunge; 2 kick to side kick at 15M; 2 kick to 3 touches at 15M
12 X 25 @ 45 or own sendoff
*your "best of" drills
Friday Fifteen
50 + 100 + 200 + 100 + 50 @ 3:00
OR
3 X 300 @ 5:00
Notes: warmup with some dive work and some drills, then you have another 5 repeats or 3 repeats where you are finishing the week with your best
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