Monday, December 18, 2023

 Monday, December 18, 2023

Holiday Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-45

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

3 X: (FREE)

3 X 25 FAST + 50 EZ @ 25-1:45

2 X 50 FAST + 3 X 25 EZ @ 45-30

75 FAST @ 2:00

30 X 25 @ 30 Stroke or Kick

5 Fast - 1 EZ

4 - 2

3 - 3

2 - 2

1 - 5

FINS and Paddles FREE

2 X [75 + 50 + 25 + 50 EZ] @ 1:00-3:00

*D Crew last set

2 X [2 X 150 + 100 EZ] @ 2:00-4:00

Notes: Picking up the a little this week now that exams are finished, Trying to keep the reps on the shorter side as many are swimming in small groups or by yourself. Get a good start to the week. After Warmup, we start with some strong Freestyle, move into some stroke or kick, and then finish with some fins and paddles or a little D crew stuff.