Thursday, December 7, 2023
December Training Block
Warmup
2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30
8 X 25 Dives on your own sendoff - plunges - holding lines, 2-4 touches...
36 X 25 @ 40 your favorite drill playlist, turn sequences, etc....
Main Set
3 X [2 X 50 + 3 X 75 + 2 X 50] @ 60(65) holding stroke and kick count
9 X 100 Kick @ 1:45-2:00
#1 - Board Kick; #2 - 50 FL on BK; 50 FL on Side; #3 - 4 EQUAL uh2o's off each wall + back kick
20 X 25 @ 30-45
E-E-F-E-E
E-F-E-F-E
F-E-F-E-F
E-F-F-F-E
*choice of stroke and equipment and what FAST and EZ mean
Notes: use some creativity on the warmup and then Main set has some slow, quiet, efficient swimming. Very doable kick set then push some short speed to close things out.
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