Monday, July 21, 2025

 Monday, July 21, 2025

Summer Training Block

Warmup

2 X 150 + 12 X 25 + 2 X 150 @ own sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 sculling pattern

8 single arm skills

8 double arm skills

Main Set

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

4 X 100 + 3 X 50 + 50 EZ @ 1:15-40-2

4 X 100 + 3 X 50 + 50 EZ @ 1:15-40-2

3 X 100 + 3 X 50 + 50 EZ @ 1:20-40-2

Notes: This is a set that has some strategy to it and some different gears. You should swim the 100's in a nice, strong gear (3-4 out of 5), moving, still got a gear left, be patient, then the 50's go to your next bigger year (4-5 out of 5). Rest is on the smaller side as you will have to work through some fatigue by the end of the set. Do the set the right way and you will get some great results to start the week.