Monday, December 23, 2024

 Monday, December 23, 2024

Holiday Training Block

Warmup

2 X 150 + 2 X 75 + 2 X 25 @ 2:30-1:15-30 Loosen up

12 X 50 Kick @ 1:05

6 kick with paddles and snorkle (superman) - work on depth of kick and angles of shin/ankles

6 - 25 side kick; 25 back kick all FL kick working on fish kick, whippy

24 X 25 @ 45 Drills and skills

8 plunge/streamlines from walls starting under flags to a spin/flip

*2 flip to plunge; 2 flip to plunge-kick[plunge; 2 flip to kick to side; 2 flip to 3 touch glide

8 Choice of stroke/drills

8 rotate through following:

#1 - wall to flags - build to no wall spin under flags

#2 - MP to flags (no wall turn) + 6 kicks + 3 touches

#3 - MP to wall + kick out + 3 touches

#4 MP dolphin dive to 6 kicks + 3 touch finish

Main Set

3 X 50 + 100 EZ @ 40-2:00

4 X 50 + 100 EZ @ 45-3:00

6 X 50 + 100 EZ @ 50-5:00

6 X 50 + 100 EZ @ 50-5:00

4 X 50 + 100 EZ @ 45-3:00

2 X 50 + 100 EZ @ 40-2:00

Notes: Good amount of skills to start the day, a little more work on coming off the wall than normal. Keep your skills sharp! Main set, is another simple pattern that you should put together some low numbers on some short repeats.