Wednesday, December 23, 2020 If we’re going to get after our ambitions, we need to be self-aware enough to know where lasting joy and sustained hope come from.

 Wednesday, December 23, 2020

If we’re going to get after our ambitions, we need to be self-aware enough to know where lasting joy and sustained hope come from.

Warmup

6 X 50 @ 50 EZ

12 X 25 @ 40 w/ chutes, mixed strokes

6 X 50 @ @ 50 K/S

12 X 25 @ 35 4 stroke, 4 Kick, 4 FR (Variable Sprint pattern)

Main Set (two options)

Option One

Reverse Tower Set

4 @ 2:00

6 @ 1:30

8 @ 1:00

10 @ 30 No Bucket

*Start FAST/Powerful, Stay Fast/Powerful

Descending Efforts (straight through)

4 X 150 FR @ 2:00-15 D1-4

4 X 150 Kick @2:30-3 D1-3 by 50, last 50 is FASTEST/LOUDEST

2 X [3 X 75 + 3 X 25] @ 65/25/55(last 25)

*75’s – D1-3, 25’s FAST as POSSIBLE

Option Two

4 X 500 @ :30R Odd – Pull, Even – Kick 2nd/4th 100’s

*strong, maintaining lowest stroke count

9 X 250 @ 3:30-4:30-3 by round

1st 3 IM – extra 50 FL-BK-BR 1-3

2nd 3 – Kick D1-3

3rd 3 – FR D1-3

Notes: Option One has two parts, some towers and then some descending efforts, Option Two is a little longer with a couple descending efforts to close things out.