Monday, August 17, 2026
Summer Training Block
Warmup
500 Kick every 5th
400 IM/Stroke every 4th
300 Kick every 5th
200 IM/Stroke every other
4 X 25 streamlines and longest strokes
@ all on own sendoff, stretch it out
Main Set
4 X [125 + 100 + 75] @ 1:30-1:20-1:10
*keep it steady, consistent (speed and stroke count)
8 X [75 + 50] @ 1:15
75's = Smooth FR; 50's = Step it up, nice push, odd = kick; even = swim
8 X 100 @ 1:30 Odd = Smooth FR; Even D1-4 to best swim of session
Notes: Mostly aerobic/general conditioning day with some though on holding stroke count and a few punchy 50's and a good Descend to close things out
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