Wednesday, June 17, 2026

 Wednesday, June 17, 2026

Summer Training Block

Warmup

9 X 100 @ own sendoff

3 FR, 3 FRIM, 3 IM

16 X 25 @ own sendoff

2 Kick, 1 drill, 1 swim IMO

Main Set

12 X 75 FL-FR @ 1:20

4 last 25 FL, 4 1st 50 FL, 4 Last 50 FL

12 BK-BR @ 1:20

4 25BK-50BR, 4 50BK-25BR, 4 alt. BK-BR by 75

12 IM Pattern @ 1:20

4 IMO, 4 alt. FL-BK-BR; BK-BR-FR, 4 IMO

2:00 Rest

200 IM to Finish

Notes: Some general conditioning using all the stroke muscles and all the muscle patterns.