Tuesday, September 15, 2015
Pre-Season
Warmup:
300 Loosen
6 X 50 Kick @ 60 descend by 2's
4 X 75 K/S @ 1:10
Main Set
30 X 50 @ 60
All Even EZ
#1 - Kick 1st 25 underwater
#3 - Kick 1st 15M off turn
#5 - :10 Kick against wall, + 15M sprint with breakout
#7 - sprint swim 1st 25
#9 - sprint last 25
Weight Room Suggustions:
3 sets of 8-12 reps of each lift
1. Deadlift
2. Bench Press
3. Squat
4. Pull Down/Pull ups
5. Lunge
6. some sort of core
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