Tuesday, June 16, 2026

 Tuesday, June 16, 2026

Summer Training Block

Warmup

500 + 300 + 100 @ own sendoff

Kick every 5th, 3rd, every 25, stretch it out!

12-18 X 25's working on the kicking skills @ own sendoff

3 rounds of :30 vert. kick working on the paint brush movement of kick

3 single leg side kick, get to the number 4 with each leg

3 superman flutter kick with a kick board "press" to help with hallow body hold

3 side FL

3 uh2o for 6-8 kicks

Main Set

15 X 100 @ 1:45

3 Kick + 2 Swim + 4 Kick + 1 Swim + 3 Kick + 2 Swim

*Kicks are with Board, Desc. the 3's 1-3, the 4's are E-F-E-F, the swims are all strong with big kick and consistent uh2o's to same distance off all 4 walls

16 X 25 @ 45-60 uh2o

*Hold speed and kick count

12 X 75 w/ Fins & Paddles @ :10R to get some ez touches and some aerobic swimming in on the back end of a good leg day.

Notes: Work at having a good plan and putting together some good numbers.