Thursday, August 13, 2026
Summer Training Block
Warmup
12 X 50 + 12 X 25 + 12 X 50 @ own sendoff
4 stretch it out, 4 K-S or Kick, 4 variable sprint (F-E, E-F, E, F)
Main Set
18 X high velocity swims @ 1:30+
6 full 25's w/ FINs, 6 wall to far flags w/o fins, 6 dive to far flags from dive
D-Crew
3 X [50 + 75 + 2 X 25 + 75 + 50] @ 1:30
FAST!
Notes: BE FAST!
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