Monday, December 16, 2024
Holiday Training Block
Warmup
2 X 125 + 2 X 75 + 6 X 25 @ 2-1:15-35
6 Starts - 2 streamline jump + shooter + spin; 2 plunge-kick-plunge; 2 relay to side-chin
24 X 25 @ 45
8 - 4 superman to side kick; 4 side-stack-send
8 - 4 body dolphin to chin; 4 uh2o double pull w/ dolphin kicks
8 - alt. uh2o to side kick at 15M; big fly kick on back or side
Main Set
5 X [3 X 25 Kick @ 30-35] @ 2:00 FAST - event specific, uh2o if you can
5 X [2 X 50 + 25 stroke @ 50] @ 2:00
5 X [2 X 50 Free @ 40-45] @ 2:00 lowest pair you can get.
Notes: after a warmup that emphasizes working on your skills, you got 30 minutes of some good looking repeats, with enough rest to keep the quality high.
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