Monday, December 16, 2019

Monday, December 16, 2019

December Training Block

Warmup

16 X 75 @ 1:10

4 EZ/Loosen

4 Kick 1st/last 50

4 FL-BK-BR, BK-BR-FR

4 Odd build 1st 50 by 12 1/2, Even last 25 FAST

Main Set

5 X [2 X 25 + 3 X 50] @ 35/50

*25's Kick, 50's FR

4 X [2 X 25 + 2 X 75] @ 35/60

*25's Stroke, 75's FR

3 X [2 X 25 + 100] @ 35/70

*all FR

Notes: Strong, sustained effort set. Keep same strong effort from start to finish

Land Exercises (this week's pattern will have core/plyo on Mon-Wed-Fri, Weight Room on Tues-Thur-Sat.

All 8 minute sets.

Core (45/15)

Criss Cross, Hot Lizard, Banana-Boat-Banana, Static Hold

Med Balls (45/15)

Around World Slam, Lunge w/ full twist, under/over fence (both directions) switch

PLYO (45/15)

Tuck Jumps, Power step up, Burpee start, Split Jerk (KB)