Monday, March 30, 2026

 Monday, March 30, 2026

Spring Training Block

Warmup

3 X 250 @ 30R

Stretch, K-S-K-S-K, Pull

12 X 25 @ 45

Odd - Sculling; Even - favorite strokes/drills

Main Set

10 X 150 @ 2:00

3 X [2 X 100 + 2 X 25] @ 1:40-50

100's = board Kick; 25's = uh2o to side kick at 15M

20 X 25 @ 30

3 FL-2 FR

Notes: 45 minutes of aerobic endurance, start with some steady 150's, then transition into some kicking as you combine some board kicking with some uh2o/side kicking, and then finish it off with some 25's using FLY to build some strength and keep HR up to finish strong. The over all pattern is 20 minutes of 150's, 15 minutes of kicking and 10 minutes of FL-FR.