Monday, December 23, 2019

Monday, December 23, 2019

December Training Block

Warmup

24 X 50 @ 50 

6 EZ, 6 K/S, 6 IMO/FR, 6 F-E, E-F, Build by 25

Main Set

2 X FREE

[3 X 100 + 3 X 50 + 3 X 25] @ 1:15/45/30 or :10R

*sustained effort from start to finish

Kick

3 X [25 + 50 + 25 + 75 + 25 + 100] @ 25/50/1:15/1:40 per 25 or :10R

*25's = FAST, 50-75-100 last 25 FAST

3 X [3 X 75 + 100] @ 1:10 or :10R

*75's = Stroke patterns, 100's = FR

Notes: Common theme today, keep it steady, same effort from start to finish, rest should average around :10 per repeat. 

Land Exercise

3 rounds of 8 minutes

(45/15):

Skaters

Jumping Jacks

Bird-Dogs

Squat Jacks

Push-ups

Jumping Lunges

Bear Crawl 

High Knees to Burpee