Thursday, December 12, 2019

Thursday, December 12, 2019

December Training Block

Warmup

12 X 75 @ 1:10

4 EZ, 4 Kick 1st 25, 4 Indy IM

12 X 25 @ 35 Variable Sprint, middle 4 Kick

Main Set

Part I - Kick

4 X [3 X 75 @ 1:10-15-20-30] @ 5:00

*Rd. 1 @ 1:10, Rd. 2 @ 1:15...

Part II - FR - Best effort FR

4 X [50 + 2 X 25 + 50 + 100] @ 35-40-45-50/2:00

*50's/25's are best Effort FR and sendoff's go up by Rd., i.e., 1st Rd. @ 35, 2nd Rd. @ 40...

*100 is lowest stroke count, except last round, 100 is the finisher

Notes: Moving into a pattern in which we will be rotating through some different workouts that will target different energy systems and skill sets. Today we get some intensity back with a simple pattern of fast kicks and fast swims.

Land Exercise (do all 3 dryland stations or full weight room):

Med Balls - 8 Minutes - 45/15

Kneeling Slams, MB Burpee, Kneeling Chest Pass, Russian Twist

Plyo - 8 Minutes - 45/15

Burpee Start, Tuck Jump, Power Step Up, Kneeling to jump 

Core 8 Minutes - 45/15

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

Weight Room

Trap Bar Deadlift: 3x10

Back Squat: 3x12 (Light Weight)

Supine Row on SB: 3x10

Single Arm DB Chest Press: 3x8 ea

3-way Shoulder Complex (Light Weight): 3x8

Banded Pallof Press (Heavy; slow): 2x10 ea