Wednesday, December 18, 2019

Wednesday, December 18, 2019

December Training Block

Warmup

6 X 100 @ 1:30 EZ/Loosen

8 X 125 Pull @ 1:45

8 X 75 Kick @ 1:30 1st 25 FAST

8 X 25 @ 45 Variable Sprint

Main Set

SPRINT HIGH VELOCITY

24 swims @ 1:30

6 X 25 Kick BLAST!!

6 X Walls to Far Flags

6 X MP to MP (through turn)

6 X 25 w/ fins & paddles

DISTANCE HIGH VELOCITY

20 X 50 @ 2:00

6 Kick - 8 Event Specific - 6 w/ Fins & paddles

Notes: Long Aerobic Warmup, then time to hit some high end speeds/velocity. Should be self explanetory

Land Exercises

8 Minutes Core (45/15)

Dead-Bug progression, Bird-Dog, Bicycle Crunch, Side Plank

8 minutes PLYO (45/15)

Flutter kick to lunge, 1 step vertical, squat jacks, jump from knees

8 minutes Strength (45/15)

Squats, Pushups, Lunge, wall sit