Wednesday, April 29, 2026

 Wednesday, April 29, 2026

Spring Training Block

Warmup

200 + 12 X 25 RIVO + 200 Kick @ :15-30R Stretch

8 X 25 @ 45 alt. FR/BK side-stack-send

8 X 25 @ 45 alt. BR/FL work on two hand connection to chin and to head.

Main Set

12 X 75 @ 1:10-20

4 alt. 1st/last 25 FL

4 alt. 1st/last 50 FL

4 FL

12 X 75 @ 1:10-20

4 50BK-25BR

4 25BK-50BR

4 50BR-25FR

12 X 75 @ 1:10-20

alt. FL-BK-BR; BK-BR-FR

*3rd 25 is always FAST!! Big BR and FR split!

Notes: Good stroke day, build the FL muscles to begin with and then rotate through with some fast last 25's to close things out.