Thursday, July 3, 2025

 Thursday, July 3, 2025

Summer Training Block

Warmup

18 X 75 @ 1:10

6 EZ, 6 Kick 1st 25, 3 IM-No FR, 3 rotate FAST 1st-2nd-3rd 25

Main Set

18 High Velocity Swims @ 1:30+

Rotate

#1 - Full 25 to feet with fins

#2 - NO Fins - Wall to MP to Wall (wall push out to 3 touch + spin + dolphin kicks back to big Finish at wall)

#3 - build to MP + 12 1/2 full speed finish w/ FINS

D-Crew Option

50 + 50 + 75

50 + 75 + 50

75 + 50 + 50

75 + 75 + 50

50 + 75 + 75

75 + 75 + 75

*all @ 1:30

*aim for P200

Notes: New pattern today, you get fins on the first and 3rd of the sequence. The middle swim is an Out-Back where you will fight through some negative flow after the no wall turn. Be strong and get back to full speed to hit the big finish. Take more rest if you need to to do it right.