Monday, December 12, 2019

Monday, December 12, 2019

December Training Block

Warmup

24 X 50 @ 50

6 EZ/Loosen, 6 K/S, 6 IMO/FR, 6 D1-3, 4-6

Main Set

3 X 50 @ 50

3 X 150 @ 2:10

3 X 250 @ 3:30

2 X 50 @ 50

2 X 150 @ 2:10

2 X 250 @ 3:30

1 X 50 @ 50

1 X 150 @ 2:10

1 X 250 @ --

Notes: This is a shake out swim(40-45min), slow quiet, feel free to add a kick or stroke to the pattern. If you need to change the interval to accomodate, do so, the rest should be consistently :15-20. HR should stay below 25 all day.

Land:

CORE: 45/15 (2 X)

Alt knee/foot, Forearm plank rockers, Flutter kick ,Plank jac

STRETCH