Thursday, August 6, 2026
Summer Training Block
Warmup
24 X 50 @ own sendoff
6 EZ, 6 K-S;S-K, 6 IMO-FR, 6 D1-3, E-F-E
Main Set
18 X High Velocity Swims @ 1:30+
3 X :10 Vert. Kick BLAST in streamline position
3 X Vert. Board from flags to mid pool (no wall start) or :10 seconds
3 X :10 second kick at surface or uh2o w/ FINS from wall to wall
3 X wall to far flags
3 X MP to wall to 3 touches (carry speed through the turn)
3 X full 25's from dive or wall to wall with FINS
D-Crew
2 X 50 + 2 X 75 + 2 X 50 @ 1:30
2 X 75 + 2 X 50 + 2 X 75 @ 1:30
6 X 25 + 2 X 100 + 6 X 25 @ 40-1:15-40
Notes: Great Day to swim FAST
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