Wednesday, December 13, 2023

 Wednesday, December 13, 2023

Holiday Training Block

Warmup

2 X 150 @ 2:30 EZ

Add Paddles and Buoy

4 X [100 + 50 + 3 X 25 + 50 + 100] @ 1:20-40-40-40-1:40

*smooth, quiet, no breath on the 25's

Main Set

3 X [3 X 75 + 3 X 25] @ 1:20-40

*75's Board Kick; 25's no board on side, bike, or uh2o to fit your events

3 X [3 X 50 + 75 + 100] @ 60-60-2

50's are FL-BK; BK-BR; BR-FR or stroke pattern; 75 is FR; 100 is choice of IM or stroke

4 X [3 X 25 + 50 + 75] @ 40-50-60

FR - Steady effort, controlled descend on 75 1-4

Notes: After two days with a little bit of intensity, today is just steady and controlled as you move through some different types of swimming, a good general conditioning day. Starts with som slow pulling, counting strokes and breath control. Main set consists of 20 minutes of some kicking, 20 minutes of IM or stroke and then 20 minutes of some strong FR with a small descend.