Thursday, April 16, 2026

 Thursday, April 16, 2026

Spring Training Block

Warmup

3 X 150 middle 50 Kick @ :30R Stretch

12 X 25 @ ?

#1 = Body Position (hollow body hold) Kick; #2 = drill; #3 = 3-6 big touches

3 X 50 @ 1:30 P200+4,+3,+2 checking speeds w/ big touches

Main Set

18 High Velocity Swims @ 1:30

Rotate through (3 X's):

1 X Dive to far flags

1 X KICK BLAST to far flags (uh2o or surface)

2 X Flags to far wall w/ D.D to uh2o start (no wall start)

2 X full 25 w/ fins from push

D-Crew Version

3 X [125 FAST + 100 EZ + 100 FAST + 100 EZ + 75 FAST + 100 EZ] @ 1:30

Notes: Set yourself up for hitting some good speeds today. Rotate through the progression 3 times as you carry speed from dive, walls, and no walls. D-Crew gets some FAST 125-100-75's w/ some active recovery.