Thursday, December 14, 2023

 Thursday, December 14, 2023

Holiday Training Block

Warmup

9 X 100 @ 1:40

3 EZ, 3 K/S, 3 FRIM-FRIM-IM

12 X 25 @ 40

*1st 8 sculling pattern, last 4 - 8 stroke drill

Main Set

3 X 50 + 75 @ 50-1:10

3 X 50 + 100 @ 50-1:20

3 X 50 + 125 @ 50-1:30

3 X 50 + 150 @ 50-1:40

*Strong throughout - get stronger from 75-150 as sendoff gets smaller

24 X HVO @ 70

6 X Dive to Far Flags - carry speed from blocks

6 X MP dolphin dive + swim to wall + turn and back to 2-4 touches 

6 X BLAST KICK from wall to far flags underwater for FL-BK-BR; superman for FR

6 wall to wall w/ fins

Notes: 1st part of the main set is a 15 minute Freestyle swim with a build as you go from 75-150. Then we transition to 30 minutes of High Velocity Swimming. If you are on campus feel free to do towers - 20 X 25 @ 90 going 5 (8 uh2o dolphin to 3 touches), 5 25's DPS, 10 FAST