Thursday, July 30, 2026
Summer Training Block
Warmup
4 X 75 Stretch + 6 X 50 K-S;S-K + 12 X 25 IMO + 4 X 25 Fast to far flags @ own sendoff
Main Set
18 X High Velocity Efforts @ 1:30+
6 MP start Vert. Board Kick Blast to flags
*use snorkel to keep neck and head in line
6 uh2o 25 BLAST's with FINS
6 alt. wall to far flags w/ flags (no wall start) to far wall
D-Crew
6 X 50 + 2 X 75 + 2 X 100 + 2 X 75 + 6 X 50 @ 1:30
*hold best avg. possible, extend the speed through the middle
Notes: Hit your highest speeds, tempo's.
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