Wednesday, December 11, 2019

Wednesday, December 11, 2019

December Training Block

Warmup

300 EZ/Loosen

3 X 100 K/S @ 1:40

4 X 75 Indy IM @ 1:15

Main Set

20 X 125 @ 1:45

4 Pull

4 Kick 1st-last 50

4 Indy IM

4 Kick 1st/last 50

4 Pull

Notes: One More Day to let the nervous system recover while you swim slow and quiet with few strokes. Keep the quality of streamlines at a high level.

Land Exercise (choose 2 of 3):

PLYO: 8 Minutes - 45/15

Skaters, Burpee start, flutter kick to lunge, 1 step vertical

Boxing: 9 minutes

Combo(40), Rest (20), Windmill (20), Rest (10), Mountain Climbers (20) Rest (10)

Upper (40), Rest(20), Speed(20), Rest(10), Flutter Kick (20) Rest (10)

Combo (40), Rest (20) Windmill (20), Rest (10) Plank Jacks (20) Rest (10)

Weight Room Circuit (15-20 minutes)

-Hang Clean: 4x5 

-BB Split Jerk: 4x4 ea

-One-arm snatch: 4x6 ea