Wednesday, July 15, 2026
Summer Training Block
Warmup
200 FRIM + 100 IM + 200 FRIM + 100 IM + 200 FRIM @ own Sendoff
*stretch it out
24 X 25 @ own sendoff
6 each stroke, IM order, may add some sculling as well
Main Set
8 X 75 FL-BK-BR @ 1:15
24 X 50 @ 50
Rotate FL-FR; FR-BK; BR-FR
*push the stroke, stay quiet on the FR
8 X 75 BK-BR-FR @ 1:15
Notes: strong effort throughout, the middle of the set, you should push/surge on the stroke.
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