Monday, May 3, 2026

 Monday, May 3, 2026

Spring Training Block

Warmup

250 + 3 X 150 S-K-S + 5 X 50 @ own sendoff (stretch)

8 X 25 sculling progression

8 X 25 kicking alt. single leg side kick and side fly

8 X 25 3 touch turns working on taking them out to 15M

*all on own sendoff, take your time

Main Set

8 X 125 Pull @ 1:45 Start slow, long and pretty

2 X 100 Board Kick + 2 X 100 Swim + 2 X [2 X 25 uh2o @ 45] + 2 X 100 Swim + 2 X 100 Board Kick

@1:30

2:00 Extra Rest

[50 + 75 + 25 + 25 + 75 + 50] @ 1:30 FAST

Notes: Take your time stretching it out and working on some sculling, kicking and turn skills to get the momentum going on a Monday. The main set starts with some, slow quiet swimming, then get into some good strong swims in the "middle" row of the set with the kick/swim pattern and then give yourself an extra 2 minutes so that you can get 6 really good repeats to close things out.