Monday, December 11, 2023

 Monday, December 11, 2023

December 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

18 X 50 @ 50 Odd - FAST; Even - EZ

6 X 50 @ 70 FAST

9 X 25 @ 30

E-F-E-F-E-F-E-F-E

3 X 50 @ 90 FAST

*choice of strokes or Kick

*B and D group instead of last 3 50's, do a 75 + 100 + 125 @ 1:30 best avg.

Notes: Start the week off by working on some of our skills, an then execute a 31 minute fast EZ set in which you get some active recovery with some shorter intervals with some EZ swimming between the fast efforts and some "just rest" with some longer intervals. Put together some quality swimming. If you have more time and want to stretch it out you can move the repst to 24-12-15-6 which will put you up to the 45 minute range.