Tuesday, March 24, 2026

 Tuesday, March 24, 2026

Spring Training Block

Warmup

2 X 150 + 3 X 100 kick D1-3 + 12 X 25 F-E-F-F-E-E X’s 2

@ 2:30-2:20-40

Main Set

4 X’s through:

3 X 25 + 25 EZ @ 20-60

60 sec vert kick + 60 rest

75 + 25 EZ @ 60

3 X 25 + 25 EZ @ 20-60(1st 25 uh2o)

300 stretch @ 5

Notes: threshold set where we are working at 60 on, 60 off, where the on is high intensity, you also get 5 minutes of easy swimming between rounds, important to keep it moving during that stretch, main set is a total of 36 minutes, for vert kicking keep hands on shoulders and maintain high tempo with good knee bend and body position