Monday, April 13, 2026
Spring Training Block
Warmup
4 X 75 + 4 X 125 Middle 25 Kick + 4 X 75 Pull @ :15R Stretch
18 X 25 @ 45
6 sculling pattern; 6 single pull drills; 6 double pull drills
Main Set
8 X 125 Pull @ 2:00 slow and quiet
4 X [75 Kick + 3 X 25 Stroke @ 1:45-35] Strong Consistent Effort
75 + 50 + 75 + 100 + 75 + 50 + 75 @ 1:30 BEST Effort, choice of stroke
Notes: Build into the set today, after warmup, start with a slow, quiet pull, then pick it up as you rotate back and forth with the legs and the strokes, and then finish the last 12 minutes with your best repeats.
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