Tuesday, December 19, 2023

 Tuesday, December 19, 2023

Holiday Training Block

Warmup

200 EZ + 300 Kick/Swim + 400 Pull + 300 K/S + 4 X 50 (3-2-1-0 Breaths) @ :15-30R

Part I

Free

6 X [2 X 25 + 2 X 50 + 100]

2 Rds's @ 40-40-1:10

2 Rd's @ 30-50-1:10

2 Rd's @ 20-60-1:10

*strong throughout - stay consistent through the the change in rest

Part II

4 X [2 X 50 + 75 + 2 X 50] @ 60

*75 is FR; 50's are choice of Kick, stroke or IM pattern, strong effort throughout

Part III

12 X 25-50-75 @ 1:30

*choose your distance, stroke, and equipment and finish FAST

Notes: Long Warmup followed by 2 rounds of strong repeats, with a few "tight spots" to navigate and keep you honest. Last part, gives you some choice on how to finish, just be FAST. Each part is about 20 minutes.