Thursday, June 11, 2026

 Thursday, June 11, 2026

Summer Training Block

Warmup

4 X 250 @ :30R

STRETCH + K-S-K-S-K + Pull + K-S-K-S-K

12 X 25 @ own sendoff

4 variable sprints to rev it up

4 variable sprint kick to rev up legs

4 Flags to wall to 3 touches - rev it up through the turns

Main Set

18 X High Velocity Swims @ 1:30

6 build to MP + flip + 4-6 dolphin kicks + High Velocity to the Wall

*this is out to MP and back the direction you came from

6 Flags to wall to MP (3+ touches) (through turn)

6 Dive to Far Flags

D-Crew

3 X [100 + 75 + 150 + 75 + 100] @ 1:30-1:30-3:00-1:30-1:30

*Hold Best Avg.

Notes: Hit your highest speeds for your shortest events!