Monday, July 13, 2026
Summer Training Block
Warmup
3 X 600 @ :30R
#1 - Kick every 5th; #2 - Pull, scull every 5th; #3 - 75 Swim + 50 Kick
12 X 25 @ own sendoff
*6 single arm drills (FR/BK)
*6 double arm drills (BR/FL)
Main Set
2 X 150 + 2 X 200 + 2 X 250 @ 2-2:30-3
50 EZ @ 3:00
6 X 150 @ 2:20 (Odd - S-K-S; Even - K-S-K)
50 EZ @ 3:00
6 X [5 X 25 @ 25] @ 3:00
*use short repeats for good strokes, tempo and walls
Notes: 3 parts of the main workout, part I works a little overdistance, especially for non-distance folks, but don't be afraid to train your weekness, middle section gets the legs involved, and then we get to the finish line using some short repeats to get the quality up with strokes, tempo, and uh2o's.
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