Monday, August 3, 2026
Summer Training Block
Warmup
2 X 150 + 3 X 75 + 3 X 25 @ own sendoff, stretch
18-24 X 25's @ own sendoff
sculling, connection drills, and builds
Main Set
2 X [3 X 75 + 3 X 50 + 3 X 75 + 50] @ 1:00
FREE - keep it smooth, push the last 50 a little more to prove you are in control
3 X 75 + 3 X 50 + 3 X 75 + 3 X 50 + 3 X 75 @ 1:20
75's = board kick, D1-3
50's = swim, uh2o same distance both ways, minimum to MP
4 X [5 X 25 Stroke + 3 X 50 FR] @ 30-50
25's = strong and consistent, 50's are middle 50 FASTER
Notes: main set is a perfect hour, keep it steady, stay under control, a couple of pushes in there to show you are in control, but no huge efforts.
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