Tuesday, December 26, 2023
Holiday Training Block
Warmup
2 X 150 Loosen + 2 X 300 Pull + 2 X 150 Kick @ :15R
32 X 25 @ 40-60 skills and drills
16 reverse IMO - pick a drill for each stroke
8 dives or walls working on plunges and streamlines
8 sculling progression
Main Set
6 X 100 FR @ 1:30
4 X 75 @ 1:15 Kick 1st-last 50
6 X 75 FR @ 1:10
4 X 50 Stroke @ 1:15
6 X 50 FR @ 50
4 X 25 FAST @ 1:15
Notes: Slow, long warmup after the Christmas Weekend. Then just some basic general conditioning to get things moving again. Keep a steady effort with good habits in tact throughout.
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