Thursday, September 10, 2015 - Pre-Season

Thursday, September 10, 2015

Pre-Season

Warmup

300 Loosen

12 X 50 4 K/S, 4 stroke/FR, 4 descend 1-4

Main Set

15 X 150 @ 10-15R

#1-5 = S/K/S

#6-10 = stroke pattern

#11-15 = FR, Odd's are very strong, getting a little better each time, even's are stretched out.

Notes: Follow the pattern, keep the rest to 10-15 sec. HR should be around 25, with a few spikes at the end.

Weight room Suggestions:

Clusters:

3 rounds of:

20 alternating Pike-Ups, 10 Back Raises, 20 Mtn Climbers

3 rounds of 

10 Zercher Squats - 20 pushups - 10 Seated Row

3 rounds of

10 lunges with dumbells - 20 chest pass with partner or against wall - 10 or max reverse bench (hanging from bench press bar, ft. on bench, pull chest to bar)