Friday-Saturday December 8-9, 2023

 Friday-Saturday December 8-9, 2023

December Training Block

Friday

4 X 300 @ 4:30 (pull last 3)

8 X 125 @ 2:15 (kick 1st and last 75 choice of kick style)

6 X 100 @ 1:45 Best AVG. Choice Stroke

4 X 50 @ 3:00 FAST Choice stroke

4 X 300 @ :30R alt. EZ Kick and EZ Swim

Notes: a little over an hours worth of work, meant to be a build up to the 50's and a long stretch swim to close it out. Start slow and efficient on the 300's, start working on the 125's, pick up the effort again on the 100's, and the bring it on the 50's, slow it all back down to close it out. Still not trying to go too far or do too much post invite. Next week will have some additional volume options if you choose.

Saturday

18 X 50 @ 50

6 EZ, 6 K/S, 3 IMO/FR, 3 F-E

3 X [3 X 75 + 2 X 100 + 3 X 75] @ 60-70(75)-80(90)

*strong and steady throughout

3 X [50 + 2 X 25 + 50 + 3 X 25 + 50 + 4 X 25] @ 50-20-50-25-50-35

*choice of stroke, Kick, intensity and equipment, make a pattern stick to it and swim it well

Notes: Some general conditioning for a Saturday, still about an hour of work, will have some options to add some length and time next week.