Friday, December 20, 2019

Friday, December 20, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

3 X 50 Kick D1-3 + 3 X 50 EZ @ 60

3 X 50 IMO/FR, Stroke is FAST, FR is EZ + 3 X 50 EZ @ 50

3 X 50 FR D1-3 + 3 X 50 EZ @ 40

Main Set

6 X [6 X 75] @ 1:10

Odd Rounds: F-E-E, E-F-E, E-E-F, F-F-E, E-F-F, F-F-F by 25's

Round 2 - KICK first 25 FAST, 50 EZ Swim

Round 4 - 1st 50 IMO FAST, 25 EZ Swim

Round 6 - #1-2,4,5 EZ, #3,6 FAST choice of Stroke

Notes: Fast/EZ kind of Day. The pattern for the Odd rounds remains the same. The Odd Rounds change and rotate through some different patterns.

Land Exercise (8 Minutes each):

TRX/Pull-up (AMRAP): 10 Squat to Y, 10 low row, 8 TRX Push-up + rollout, 6 pull-ups 

Core (AMRAP): 10 triangle crunches ea, 60 flutter kicks, 60 penguins, 2 min plank on forearms 

Med Balls (45/15): Around the world, Split TV throws, Static hold w/ press, Kneeling chest pass

Plyo (45/15): Surfer squats, KB swings, jumping lunge,  F/B hops

Run or Bike: Run-Bkwd, Shuffle, Grapevine, Sprint; Bike - 45 climb - 15 EZ