Tuesday, December 24, 2024

 Tuesday, December 24, 2024

Holiday Training Block

Warmup

2 X 300 @ :30R (2nd pull) Loosen Up

18 X 50 @ 60+ Kick

2 alt. K-S, S-K; 2 FL on side-back; 2 uh2o to side kick at 15M both ways

Main Set

12 X 25 uh2o Kick + 100 EZ @ 40-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 60-3

6 X 50 Board Kick + 100 EZ @ 50-3

12 X 25 uh2o Kick + 100 EZ @ 40-3:00

4 X [3 X 25 @ 30] @ 2:30

*swim - maximizing uh2o to 15M

D-Crew option

3 X 300 Board Kick @ 5:00 D1-3

100 EZ @ 2:00

6 X 25 @ 50 uh2o to 15M then swim

2 X 300 Board Kick @ 4:30 (2nd faster than 1st)

100 EZ @ 2:00

6 X 25 @ 45 uh2o to 15M then swim

300 Board Kick under 4

100 EZ @ 2:00

6 X 25 @ 40 uh2o to 15M then swim

Notes: Obvious Leg Day, don't forget about the way you move your legs! Knee bend, angle of chin/ankles matter, and the streamline muscles are always your biggest weapon.