Monday, August 10, 2026

 Monday, August 10, 2026

Summer Training Block

Warmup

250 + 3 X 150 + 250 @ own sendoff

*kick middle 50 throughout

*stretch

18 X 25 @ own sendoff

alt. sculling and drills

Main Set

8 X [25 + 100 EZ] @ 30-1:30

6 X [2 X 25 + 100 EZ] @ 30-1:30

4 X [3 X 25 + 100 EZ] @ 30-1:30

Notes: I nice aerobic set designed to keep the quality at a high level and keep you moving through the recovery as well. Use the 25's to get some good short pushes with good walls, higher tempo's and decent speed. This isn't meant to be a pedal to the medal sprint set, rather, use the 25's to accumulate some good controlled efforts while the 100's are meant to give you a chance to keep it long, while keeping the rest on the shorter side. Feel free to put some kicking and strokes in the mix.