Monday, July 7, 2025
Summer Training Block
Warmup
2 X 125 + 6 X 75 + 2 X 125 @ own sendoff
*Loosen Up
24 X 25 @ 45 or own sendoff
8 sculling pattern (wrist-elbow-belly-doggie)
8 single arm pull drills (FR and BK)
8 double arm pull drills (FL and BR)
Main Set
6 X 50 @ 70 FAST
2 X 100 @ 3:00 EZ
5 X [150 + 100 EZ] @ 3
Notes: Very good set to work on your VO2 max or threshold depending how hard to push it. Do do this set well and get the best results, you want to be courageous and go big on the 50's and hit a big gear. Then we extend the effort into 5 really good efforts. You have plenty of rest to get some really good repeats today.
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