Monday, June 29, 2026

 Monday, June 29, 2026

Summer Training Block

Warmup

200 + 400 Pull w/ Fins, Paddle, Snorkle + 200 Kick @ own sendoff

*stretch

24 X 25 @ own sendoff

Rotate - sculling + drill + lowest stroke count

Main Set

24 X 150 @ 1:50-2:30 (keep rest interval to 10-15 seconds)

6 FREE - steady, only going as fast as you can hold stroke count

6 - 25 FL-50BK-50BR-25FR - or single stroke pattern, keep effort steady

6 - Odd - S-K-S; Even - K-S-K on same sendoff, Even's should be slightly stronger

6 - E-F-E-E-F-E (two big efforts to close it out)

Notes: keep it steady and strong today, rest interval should be short, but no huge matches to burn. Two bigger efforts at the end to close it out, but under control