Wednesday, December 18, 2024

 Wednesday, December 18, 2024

Holiday Training Block

Warmup

300 @ 5:00 Loosen up

4 X 225 @ :15R slow pull w/ snorkle and paddles

4 X 125 Kick @ :15R board kick at talking pace

Main Sets - Choose a stroke specific set

D-Crew

12 X 75 + 9 X 100 + 6 X 150 @ 1:10-1:15 (20)-2:00

75's = strong - push it (surge) on the middle 4

100's = lock it in and set a strong pace (9 of a kind)

150's = 1 EZ, 2 FAST

EZ = stretch it out a touch, FAST = fastest tempo of entire set

IM's/Stroke

4 X [2 X 25 + 75 + 25] @ 40-60-80

*stroke or IM Pattern

4 X [75 Board Kick + 2 X 25 uh2o kick] @ 1:20-40

EZ 100 @ 4:00

3 X 100 IM @ 1:20-30-40

Finish with your best avg. on your fastest interval

Short FR/Single Stroke

5 X [50 + 75 + 25] @ 50-60-70

*50-75 = strong; 25 = Faster

4 X [75 Board Kick + 2 X 25 uh2o kick or superman kick] @ 1:20-40

EZ 100 @ 4:00

4 X 75 @ 55-60-65

Finish with your best avg. on fastest interval.

Notes: something for everyone today as we finish with exams, we can start putting some good efforts in the mix. Stretch it out in the warmup with some long, slow pulling and kicking, then choose your adventure. D-Crew has a nice 2700 yard pattern that should get you working, the other two groups have some strong swims to start with, both take on a middle kick set and then have a SHORT 4-5 minute finisher to end with an exclamation point.