Thursday, May 21, 2026

 Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.