Monday, December 9, 2024
Holiday Training Block
Warmup and shakeout
3 X 150 + 6 X 100 Pull + 9 X 50 K-S @ 2:30-1:40-1:00
150's = Loosen
100's = snorkles and buoys, Slow and slower
50's = mix in board kick, uh2o kick, and side/back kick
200 + 150 + 100 + 50 @ :15R
2 X 100 + 2 X 75 + 2 X 50 + 2 X 25 @ :15R
4 X 50 @ 50
3 X 50 @ 45
2 X 50 @ 40
1 X 50 @ --- (90%)
Notes: Flush out the body today and keep it slow. 3000 yards broken into two sets of 1500. The 2nd set, the 200-50 should be done FR, the 100-25's you can mix in stroke or kick patterns, and then the last 10 50's bring up the effort just a little to get the HR up, which will help the flush out. Tomorrow and Wednesday will be more of the same with some increasing yardages.
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