Monday, December 21, 2020

Don’t let lack of time or equipment stump you, The world is our gym!

Warmup

200 + 4 X 50 + 4 X 25 @ :15R – reduce strokes/tighten streamlines

24 X 50 @ 55 6 each stroke – drill/skill progressions

FR –12 ½ uh2o streamline to 12 ½ side kick (only one pull to side)

BK – 25 single arm pulls, 25 2 right/2 left (keep “paddle close to the boat”)

BR – 25 12 ½ uh2o streamline kick + 12 ½ kick on back (heal touch), 25 3 Kicks, 3 pulls, 3 strokes

FL – 25 2 singles + double to chin, 25 3 best strokes

Main Set

2 X’s:

2 X 300 @ 4-4:30

4 X 150 @ 2:15-30

6 X 75 @ 1:10

Rd. 1 = K/S – Kick Middle 100, Kick middle 50, Kick 1st25

Rd. 2 = IM (300’s are IM, 150’s/75’s are FL-BK-BR/BK-BR-FR)

Rd. 2 = FR – Fastest interval you can make (1:10-20 per 100)

Rd. 2 = Stroke – BK/BR – last 75’s throughout, FL – 25FL-50FR throughout

Finisher

40 X 25 w/ FINS

5 X’s

2 @ 30 – 2 @ 40

2 @ 30 – 2 @ 20

*Be FAST from start to finish.

Notes: Now that we are officially getting into winter break, we are moving to some things we need to start doing more intentionally to get ready for the winter season. Today, is some good general condition to start off the week. Warmup gets back to some good basics with some skills, some solid general conditioning with some options in the middle and a good way to come home strong.