Wednesday, December 27, 2023
Holiday Training
Warmup
24 X 50 @ 50
6 EZ, 6 K-S, 6 IMO-FR, 6 Pull (3-2-1, 3-2-1 breath per 50)
Main Set
3 X [3 X 25 + 25 EZ] @ 30-90
6 X [50 + 25 EZ] @ 45-45
4 X [25 + 3 X 25 EZ] @ 30-40
OR
D Crew Option:
8 X 75 + 4 X 50 @ 60
6 X 75 + 3 X 50 @ 60
4 X 75 + 2 X 50 @ 60
2 X 75 + 50 @ 60
*30 minutes of strong, consistent effort.
Notes: last day before the team gets back together, main set introduces some speed back into the plan in short amounts so you can do it well in a solo effort or small group. Feel free to mix up strokes and equipment. If you are more inclined for a D-Crew set, there is a 30 minute effort that is along the same lines, shorter repeats, some extra rest on the 50's to keep the quality high.
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