Friday, December 13, 2019
December Training Block
Warmup
300 EZ/Loosen + 200 Social Kick + 3 X 100 FRIM-FRIM-IM @ :15R
Main Set
2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50
50's are K/S, S/K, 75's are Kick 1st 25, all Kick's are FAST, Swim is quiet
2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50
1st 50's are FL-BK, BR-FR, 75's are FL-BK-BR, last 50's are BR/FR
2 X [2 X 50 + 3 X 75 + 2 X 50] @ 50/1:10/50
1st 50's are FAST 1st 25, 75's are D1-3, last 50's are FAST 2nd 25
2 X [2 X 50 + 3 X 75 + 2 X 50] @ 45/55/65
w/ FINS & Paddles maintain best avg.
Notes: A nice aerobic endurance pattern that has a little bit of volume for the first time this week. The pattern stays the same throughout, although the skills and speeds change. Sendoff's are the same until the final two rounds.
No land exercises except for pre/post stretching. There will be a full lift on Saturday.
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