Saturday, December 21, 2019

Saturday, December 21, 2019

December Training Block

Warmup

12 X 100 @ :15R

3 EZ, 3 K/S, 3 IMO/FR, 3 Fast 1st 25-50, last 25

12 X 25 Variable Sprint @ 35 middle 4 kick

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

8 full 25's BLAST KICK

8 full 25's Swim

8 full 25's Swim w/ fins

SPRINT+ HIGH VELOCITY

48 X 25 @ 50

12 Kick

12 w/ chute

12 choice of stroke

12 w/ fins

Notes: 36-40 minutes of high velocity swimming, hit your highest speeds.

Weight Room:

EZ bar or BB front squat: 4x10

DB split Squat: 4x10 ea 

BB upright row: 3x10

BB split jerk: 3x8 ea

DB incline chest press: 3x10

DB chest supported Row: 3x10

Landmine rotation to press: 3x8 ea 

Renegade row: 3x10

SB bridge with curl: 3x12

SB plank circles: 3x12 ea way