Thursday, December 19, 2024

 Thursday, December 19, 2024

Holiday Training Block

Warmup

2 X 150 @ 2:30 Loosen Up

2 X 150 @ :15R Kick 1st-last 100

2 X [6 X 25 @ 35] @ 4 IMO (no FR)

2 X [3 X 50 @ 45] @ 3

*Rd. 1 = F-E-F; Rd. 2 = E-F-E

*Descend the F's 1-3

High Velocity

24 Efforts @ 70+ (add rest if you want)

6 Flags to Flags - Dolphin Dive start (no wall)

6 Flags to Flags - Facing opposite way, start with spin or flip 

6 wall to flags

6 full 25's w/ fins and paddles

D-Crew

6 X [50 + 75 + 100] @ 50-60-70

*Best Avg.

then Finish w/ 8 High velocity efforts

*2 of each of the above pattern

Notes: Hit your highest speeds today, easy pattern, using no wall starts to create some resistance. add rest to the sendoff if you need. D-crew has an 18 minute best average effort, and then gets to sprint as well.