Friday, December 27, 2019

Friday, December 27, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

18 X 50 @ 50

3 Rounds of 2 EZ, 1 Fast

3 Rounds of 1 EZ, 1 Build by 12 1/2, 1 Fast

Main Set

6 X 100 @ 1:20 (#3 & #4 FAST) - FR

6 X 100 @ 1:30 (#2 & #4 FAST) - Kick the FAST

6 X 100 @ 1:40 (#1,#3 & #5 FAST) - Best Non FR on FAST

4 X 100 @ 2:00 FAST w/ Fins - Choice

Notes: FAST/EZ Day, Put some hard efforts in today. Training Camp starts Monday!

Land Exercise:

3 X's through: :30 On - :10 Rest

Jumping Jacks

Wall Sit

Pushups

alt. knee/elbow

Step Ups onto bench/chair

Squats

Tricep Dips on Bench or Chair

Plank on elbows

High Knee Running in Place

Lunges

Pushup with rotation (line up shoulders/elbows)

Side Plank (Right)

Side Plank (Left)