Friday, December 15, 2023
Holiday Training Block
Warmup
3 X 100 EZ + 4 X 75 50 Kick (25Board-25 Back)/25 Swim + 6 X 50 IMO/FR @ 1:40-1:30-60
6 X Dives on own sendoff - any entry and skill from plunge to breakouts
32 X 25 @ 30-45
16 IMO - pick one drill per stroke
8 Turn/Finish Sequence - 1 - plunge; 2 4 shooters; 3 - MP turn + 45 plunge; 4 dolphin dive to 3 touch finish
8 Variable Sprints
Main Set
Choose ONE and BRING IT!!
3 X 100 @ 5:00
3 X 400 @ 5:00
5 X 150 @ 3:00
1000+ on the house of EZ swimming, pulling, kicking, drilling
Notes: Great way to finish out a Friday, short and sweet, make it count, do it right the 1st time!!
Saturday, December 16, 2023
Holiday Training Block
Warmup
18 X 50 @ 50
6 EZ, 6 K/S, 3 IMO/FR, 3 FAST 2nd 25
5 X [2 X 75 + 25 + 100 + 25 + 2 X 75] @ 1:10-35-1:10-35-1:10
2 rounds: Kick 1st/last 50 of 75's w/ board; 25's kick not board; 100 is swim; Strong throughout
Middle Round: 1st 2 75's = FL-BK-BR; 25's = BK or FL; 100 = FR; 2nd 2 75's = BK-BR-FR
Last 2 Rd's:
E-F-F-E-F-F-E
F-E-E-F-E-E-F
Notes: a short general conditioning set, main set is 35 minutes.
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