Thursday, August 20, 2026

 Thursday, August 20, 2026

Summer Training Block

Warmup

8 X 125 @ own sendoff

2 - as you wish

2 - kick 1st 75

2 - Scull-drill-scull-drill-swim

2 - push 1st 50, last 25

Main Set

18 High Velocity Efforts @ 1:30+

3 wall to 3 touch flip (no wall) work speed through spin

3 MP to wall back out to 3 touch work speed through spin w/ wall

6 no wall start under flags - D.D start to 3 touch spin to (reverse direction) 3 touch spin - no walls

6 full 25's w/ fins or from dive

D-Crew Option

4 X 50 + 2 X 75 @ 1:30

3 X 50 + 3 X 75 @ 1:30

4 X 50 + 2 X 75 @ 1:30

Notes: Be FAST!