Friday, December 27, 2024
Holiday Training Block - Training Trip Leadup
Warmup
3 X 100 + 3 X 75 + 3 X 25 @ 1:40-1:20-40 Loosen Up
12 X 25 @ 45 choice of stroke skills and equipment
12 X 50 K-S; S-K @ 55
12 X 25 @ 45
*from wall - Plunge; Plunge-kick-Plunge; Kick to side kick at 15M; kick to 3 touch glide at 15M
Main Set
2 X [3 X 100 FR @ 1:20] @ 5
2 X 300 Board Kick @ 5
2 X [4 X 50 IMO @ 60] @ 5
5 X 100 FR @ 2:00 F-E-F-E-F
Notes: After warmup, we have 40 minutes of strong efforts. the 1st 100's, 300's, and 50's are all best avg., strong throughout, then the last 5 100's we want to be a little better/faster.
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