Monday, June 28, 2025

 Monday, June 28, 2025

Summer Training Block]

Warmup

250 + 2 X 125 + 5 X 50 @ own Sendoff

*loosen up

24 X 25 @ 45 or own sendoff

8 - sculling progression

8 - single arm pull drills

8 - double arm pull drills

Main Set

[6 X 100 @ 1:10-20 (:10R)] @ 10:00

[6 X [50 + 25EZ] @ 40] @ 10:00

[6 X [50 + 25EZ] @ 40-30] @ 10:00

[6 X [50 + 25EZ] @ 35-25] @ 10:00

Notes: Slow start to a Monday, then maybe the most challenging set posted in a little while. It is a VO2max and then turns into some VO2 endurance. The buy in is the 100's best avg. you want the best 6 of a kind that you can do on a :10 second interval. Every round is on 10:00 so you have a couple minutes between each round. Next, we us the 50's to spike it up into a faster speed/gear while getting some active recovery. We attack the endurance as we take away some of the rest by round. The last round should be a good test!