Saturday, December 14, 2019

Saturday, December 14, 2019

December Training Block

Warmup

18 X 50 @ 50

6 EZ/Loosen, 6 K/S, 3 IMO/FR, 3 F-E, E-F, Build by 12 1/2

Main Set

6 X [25 + 50] @ 30/60

*25 = Kick FAST, 50 = Swim SLOW

6 X [2 X 25 + 50] @ 25/70

*25's STROKE FAST, 50 = Swim SLOW

6 X [3 X 25 + 50] @ 20/80

*Fins & Paddles, 25's are FR FAST, 50 = Swim SLOW

Notes: Shorter Swim Set, everything will take under an hour, which will help you get the full lift in.

Land Exercise: Full Weight Room 

1a. Goblet Squat: 3x10

1b. MTN Climber stretch w/ reaches

2a. BB Back Squat: 3x10

2b. Deep squat w/ rot. Stretch

3a. Landmine rot to press: 3x8 ea

3b. DB Step Up: 3x8 ea

4a. DB Chest Press: 3x10

4b. See-Saw Row: 3x12

5a. SB Exchange: 3x6

5b. Plank Circles: 3x12 ea