Tuesday, July 9, 2026

 Tuesday, July 9, 2026

Summer Training Block

Warmup

100 + 3 X 50 IMO-FR + 200 Kick + 3 X 50 IMO-FR + 100 @ own sendoff

*stretch

6 X 25 @ own sendoff side fly (loosen spine, exaggerate kick)

6 X :30 vert. Kick @ :30R (use both sides of legs)

6 X 25 Build to Vert. Board from MP to flags @ own sendoff

6 X 25 paddle and snorkle hallow body hold kick @ own sendoff

Main Set

400 IM Kick @ 8:00

FL - on side; BK - on Back; BR - w/ board; FR - w/ board

6 X 25 uh2o @ 50

[5 X 100 Kick @ 1:30-45] @ 9

6 X 25 uh2o @ 40

3 X 100 Kick @ 3:00

3 X [2 X 25 @ 3 breaths at wall] @ 1:30

3:00 of EZ kicking and Swimming

100 swum going MP to 15M off every wall

Notes: Legs and uh2o work!