Saturday, December 28, 2019

Saturday, December 28, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

12 X 25 @ 40 Kick 4 D1-4, 4 alt. F/E, 4 variable spring pattern

12 X 25 @ 35 Strokes same pattern

12 X 25 @ 30 FR same pattern

Main Set

SPRINT HIGH VELOCITY

24 X 25 @ 90

6 Kick w/ Board- last 12 1/2 w/ V.B.

6  Wall to Far Flags

6 MP to MP

6 Far Flags to Walls

LONG SPRINT HIGH VELOCITY

24 X 50 @ 2:00

6 Kick

6 Broken - Stroke 1st 25 @ :25

6 Broken - FR 1st 25 @ :25

6 Full 50's choice

Weight Room

3 X's each super set 12-15 reps

KB Swing

DB Bench Press

Cable Pull Down

DB Walking Lunge

DB Military Press

DB 3 pt. row

Box Jump/Tuck Jump

Hanging Knees to Elbows

Hooks w/ imaginary partner :30 sec