Wednesday, December 20, 2023

 Wednesday, December 20, 2023

Holiday Training Block

Warmup

2 X [2 X 150 + 4 X 75 + 2 X 150] @ :15-30R

slow, quiet swim, choice of equipment

8 X 100 Board Kick @ 2:00 Talking Pace

Main Set

FL-BK

12 X 75 @ 1:40 under bungy (12 1/2 uh2o off every wall)

12 X 75 @ 1:15 Descend 1-4, 5-8, 9-12

BK = BK

FL = alt. 1st/last 50 FL, steady, no descend

BR

30 X 25 @ 40

10 Pull w/ buoy and FINS

10 Pull w/ Fins

10 Swim

12 X 75 @ 1:20-1:30 Descend 1-4, 5-8, 9-12

IM

8 X 100 IM + 4 X 200 FRIM + 4 X 100 IM @ 1:30-3-1:15

Short FR

30 X 25 snorkles and paddles @ 40

10 12 1/2 scull + 12 1/2 superman kick

10 alt. 8 strokes or less w/ 6 touches shoulder driven

10 lose snorkle and no breath

12 X 75 @ 1:15 D1-4, 5-8, 9-12

LONG FR

3 X [2 X 150 + 300 + 3 X 100] @ 2:15-4-1:15

*last 100's are Faster, and each RD is Faster than last.

Notes: Slow, quiet warmup, and then some stroke/event specific sets, pick one (maybe two) and do it well.