Friday-Saturday, December 22-23, 2023

 Friday, December 22, 2023

Holiday Training Block

Warmup

200 + 2 X 150 + 3 X 50 @ 3:30-2:15-50 Getting longer

8 X 25 from blocks or walls working plunges, streamlines, breakouts

32 X 25 @ 40-60

16 reverse IMO - pick one drill per stroke

8 turn sequence

#1 - triangle starting from kick on wall ending with shooter

#2 - 4 shooters

#3 - MP start through turn through 3-4 touches

#4 - MP dolphin dive to 3 touch finish

8 - Odd - Max Speed/tempo; Even - Min Stroke and No Breath

Main Set

3 X 100-200-300 @ 5:00

*Do it Right the first time! Be FAST

1000+ of ez Pulling-swimming-kicking-drilling

Notes: The normal Mon/Fri warmup and then put in 3 good swims, 15 Minutes, do it right the first time and on to the weekend.

Saturday, December 23, 2023

Holiday Training Block

Warmup and Main Set (one hour)

3 X 100 + 6 X 75 + 8 X 50 @ 1:40-1:10-45

*choice of equipment

4 X [3 X 50 + 3 X 25] + @ 50-35

1st 50's are K-S no board, Swim is FR

25's are stroke

Last 50's are FR-Stroke

4 X [3 X 75 + 100] @ 1:20-1:40

75's = descend each group of 3 (last group of 3 is fastest 3)

100 = smooth, lowest stroke count

Notes: just an hour as we try to fit something into the holiday weekend, general conditioning, last part has a nice descending effort to finish.