Tuesday, December 12, 2023

 Tuesday, December 12, 2023

Holiday Training Block

Warmup

300 EZ + 200 Kick + 12 X 25 drills/skills + 200 Kick + 3 X 100 D1-3 @ :15R

Part I

[3 X 50 @ 40] @ 3

[3 X 50 @ 45] @ 3

[3 X 50 @ 50] @ 3

[3 X 50 @ 55] @ 3

[3 X 50 @ 60]

*All FAST - should naturally get faster as you get more space between reps, choice of stroke or kick

Part II

Choose One - Sprint or Distance

Towers

10 X 25 @ 1:30

30 X 25 @ 25-30 Best AVG

Part III

Fins & Paddles - kick and stroke count

3 X [50 + 75 + 100 + 125] @ 60-70-80-90(100)

Notes: after warmup, there are 3 15 minute sections, the first two have some intensity, and then part 3 turns the page and works on some efficiency.