Tuesday, December 17, 2024

 Tuesday, December 17, 2024

Holiday Training Block

We don't need to fear less, we need to love more.

Warmup

3 X 100 @ 1:40 Loosen

12 X 50 K-S, S-K @ 55 Board kick, loosen the legs

12 X 25 @ 45 

8 Odd - alt. side/back fly kick exaggerate; Even - uh2o; 4 Variable Sprint

Main Set

20 Minute Kick as follows:

4 Minutes of :40F-:20E

4 Minutes of Vert. Board between the flags

4 Minutes of :15 Vert. Kick + shooter every :30

4 Minutes builds :15(80):15(:90):15(100):15EZ

4 Minutes best effort throughout

4 X 25 uh2o streamline Kick @ 1:00

3 X 50 u2ho to 15M both ways @ 1:20

2 X 75 uh2o to 15M all 25's @ 2:00

*maintain effort at surface after 15M

D-Crew/IM alternative for last set (although many of you need the uh2o work)

8 X 100 @ 1:30 Desc. by 2's down to a good exam week finish (last 2 fastest), try to keep the same pace on each two (2 62's, 2 60's.......2 56's or whatever your number is)

Notes: Hit the legs today. After warmup, execute a good 20 minute kick pattern with good efforts throughout, then finish with 12 minutes of either uh2o streamline work or some 100's descending by 2's.