Tuesday, December 22, 2020

 Tuesday, December 22, 2020

The Wise Men were packing, the angels were watching, and the shepherds had no idea whose mother just walked past them. Everything was about to change – forever. – BG

Warmup

3 X 300 @ :15R EZ

Swim, Kick every other 50, Pull

12 X 50 @ 50

1st 4 – Push 1st 25, 2nd 4 – Push Odd 50’s, 3rd 4 – Push 2 50’s, EZ 2 50’s

Main Set

8 X 50 @ 40/45 FR alt. FAST/EZ

8 X 50 @ 50 Alt. FAST Kick/EZ swim

8 X 50 @ 60 Stroke FAST/EZ

6 X 75 @ 65 FR alt. FAST/EZ

6 X 75 @ 75 alt. FAST Kick/EZ swim

6 X 75 @ 1:30 Stroke FAST/EZ

4 X 100 FR @ 1:15/20 FR alt. FAST/EZ

4 X 100 1:30 alt. FAST Kick/EZ Swim

4 X 100 @ 2:00 Stroke FAST/EZ

Shake it Out

6 X 100 @ :15R 2 Pull + 2 Kick + 2 Swim

Notes: Strong Fast/EZ pattern that is going to push you on some shorter than desired intervals to get rest. It is going to test your gear control as you surge back and forth throughout the set. Don’t give up!! If you want to add some volume, do 12’s for the 50’s, 8’s for the 75’s and 4’s for the 100’s.