Monday, July 14, 2025
Summer Training Block
Warmup
150 + 3 X 50 + 150 + 6 X 25 @ own send off, loosen up
8 X 25 @ 45 sculling progression
8 X 25 @ 45 single arm pulls (FR and BK)
8 X 25 @ 45 double arm pulls (BR and FL)
Main Set
12 X 25 + 3 X 100 EZ @ 30-1:40
6 X 50 + 2 X 150 EZ @ 50-2:30
4 X 75 + 200 EZ @ 1:15-5
6 X 50 + 2 X 150 EZ @ 50-2:30
12 X 25 + 3 X 100 EZ @ 30-1:40
Notes: 5 rounds of threshold/VO2 training, 3 minutes at a time, with 3 minutes of active recovery. Effort needs to be aggressive!
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