Friday, April 17, 2026
Spring Training Block
Warmup
400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch
3 X [3 X 50 D1-3 @ 50] @ 4:00
Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke
Friday Fifteen
20 X 50 @ 45
Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)
OR
6 X 100 @ 2:30 D1-6
*how linear can you make it drop :01 per 100
Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!
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