Tuesday, Sept. 8, 2015
Pre-Season
Warmup
300 loosen
4 X 75 K/D/S (choose favorite drills/strokes)
3 X 100 @ 1:30 get stronger 1-3
Main Set
9 rounds of 3 minutes @ 4:00
Set #1 - 1 X 225-300 FR @ 3:00
Set #2 - 4 X 50 stroke or stroke/FR @ 45
Set #3 - 6 X 25 Kick @ 30
Notes: work hard for 3 minutes at a time, you will get approx. 60 rest between each 3 minutes. Rotate through the 3 sets 3 times.
Weight Room Suggestion:
30-50 reps broken up into 3 sets of the following exercises:
Squats - any kind you want
Lunges - walking
Deadlift or box jumps
Dumbell Bench Press
Pullups or Pulldowns on machine
any type of situp you want
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