Wednesday, July 22, 2026
Summer Training Block
Warmup
150 + 6 X 25 sculling
150 + 6 X 25 kicking drills
150 + 6 X 25 stroke drills
150 + 6 X 25 F-E
*all on own sendoff
Main Set
20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)
6 X [3 X 25 BK + 50 EZ FR] @ 30-45 (short repeats to keep uh2o and tempo competitive)
6 X [3 X 25 BK-BR-BR + 50 EZ FR] @ 30-45 (short repeats for BK tempo and big pullouts)
20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)
Notes: main set should build some butterfly muscles and use short repeats to keep the quality on the high end for the BK and BR
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