Tuesday, December 24, 2019

Tuesday, December 24, 2019

December Training Block

Warmup

3 X 100 @ 1:30 EZ

24 X 25 @ 30 3 Fast - 3 EZ

6 FR

6 Kick

6 IMO

6 FR

Main Set

12 X 100 @ 1:30

*every 3rd FAST!

12 X 75 @ 1:20

*every 3rd FAST Kick

12 X 50 @ 1:10

*every other FAST Stroke

12 X 25 @ 1:00

*FAST Choice

Notes: Fast/EZ day, rest is active recover until you get to the 25's. 

Weight Room

BB Deadlift: 3x10

DB dead-bug: 3x12

DB Step up: 3x10

Pull-ups: 3x6/8

DB Chest Press: 3x12

Plate Press: 3x8

SB plank circles: 3x12 ea

SB core exchange: 3x12