Thursday, December 19, 2019

Thursday, December 19, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM-IM, #6 - Neg. Split

Main Set

FREE

6 X [150 + 3 X 25] @ 2-1:55-50-45-40-35/35

*descend 150's w/ sendoff, 25's are same effort, not EZ.

KICK

4 X 75 + 400 + 12 X 25 @ 1:30/6/40

*75's board kick, best avg., 400 make the interval, 12's no board, uh2o as much as possible

FINS

4 X [3 X 75] @ 60-55-50-45 by round

*take 2:00 between every round

Notes: Some descending efforts today with some volume, but still to the point and efficient. On the first set, take the 150's down with the sendoff. the 25's should be swum strong with a chance to lock in good habits. The Kick is self explanatory. With the FINS, adjust the sendoff if needed, grouping 3 FAST 75's at a time, as we take away the rest with each round.

Weight Room:

BB Back Squat: 4x12

DB Chest Press (both): 3x10

BB Bent Over Row: 3x10

DB Split Squat: 3x8ea

Seated Shoulder Press: 3x8

DB Renegade Row (alt): 3x6ea

Cable Row: 3x10

Cable Straight Arm Pulldown: 3x10

Cable Triceps Extension: 3x12

Banded/Cable Pallof Press: 3x10ea