Tuesday, December 10, 2019

Tuesday, December 10, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ/Loosen

4 X 150 @ 2:30 alt. FL-BK-BR, BK-BR-FR

3 X 100 Pull @ 1:30

Main Set

3 X 100 Board Kick + 4 X 75 @ 1:50/1:10

4 X 75 w/ chute + 3 X 100 @ 1:30

6 X 50 IMO/FR + 2 X 150 @ 50/2:15

12 X 25 *uh2o + 300 @ 50/--

*uh2o = rotate #1 - uh2o dolphins, #2 - SIN wave dolphins, #3 - double pullouts for distance

Notes: another day to let the nervous system rest by keeping the HR below 25, but still moving through the water in different ways. The left side of the set has some different instructions, the right side of the set is FR. All of it should be slow and quiet with long strokes and good habits.

Land Exercise:

Run (pool deck or gym) 8 minutes:

BKWD, Shuffle, Grapevine, FASTER

Pullups/TRX 8 minutes AMRAP:

8 Inverted Row, 8 pushups (ft. on Floor, hands on TRX), 8 Squat to Y, 8 Knees to Elbows

Strength (8 minutes - 45/15 - KB's and Barbells):

KB Swings, Sumo Deadlift High Pull, Lunge, Split Jerk