Thursday, December 21, 2023

 Thursday, December 21, 2023

Holiday Training Block

Warmup

16 X 75 @ 1:15

4 EZ, 4 Kick 1st 25, 4 Indy IM, FAST 1st 25-25, Last 25-25

8 X 25 @ 45 sculling progression

6 X 50 @ 1:10

*alt. Max-Min and 1 or 0 breath (Max-Min = Max speed with fewest strokes)

Main Set

24 X HVO @ 70-90 (take your time between reps)

6 wall to far flags

6 flags to flags (dolphin dive start with no wall)

6 MP to turn to 3 touches off breakout (dolphin dive start with no wall)

6 wall to wall - from dive or with FINS

D Crew

6 X [75 + 50 + 75 + 25] @ 60-40-60-40

*hold best avg.

Notes: Get a good warmup, do more if you need to, then hit some high end speeds