Friday, December 26, 2025

 Friday, December 26, 2025

Training Trip Prep

Warmup

4 X 75 + 200 Kick + 4 X 75 + 200 Kick + 4 X 75 @ :15R stretch and loosen up

6 X [3 X 25 + 3 X 50] @ 45-1:05

25's = 2 X [Rd. 1 - scull; Rd. 2 - uh2o to side kick; Rd. 3 - FL-BK-BR]

50's = D1-3 w/o taking more strokes, any stroke you want

Main Set

3 X [4 X 75 + 100] @ 1:15-2

*kick 1st 25 of 75's on 1st 2 rounds Kick 1st/last 50 of 75's on last round, 100 is Kick D1-3

3 X [6 X 25 + 3 X 100] @ 40-1:20

*25's are stroke, 100's are FR D1-3 by round, each round's avg. is faster

Add Fins & Paddles

3 X [75 + 25 + 50 + 25 + 75] @ 60

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

Notes: Last weekend before training starts together on Monday. Long warmup, a few descends, several opportunities for some good repeats, and a classic Calvin F-E pattern to finish things up. F equals strong and controlled today, Descends are the same, control your speed, but no full send's. Get some good solid work in.

Weight Room

3 X's

Rotational Box Jump (start by standing 90 degrees to right or left of box, rotate as you jump)

Depth Drop (start on top of box, land athletically, hold for :02, explode up

Burpee box jump (start in plank, get to ft., then up to box)

3-5 ea per round, take your time between rounds

3 X's

DB alt. Bench Press, lower one DB at a time, keep other high (not low)

Pullups (lower on a :05 count, assist to get chin back up over bar)

DB (20-40lb) single leg pistol, alt. legs (use bench, lower so butt is on bench, stand back up)

*8-15+ reps

5 minute AMRAP (as many reps as possible)

8 Skaters (8 ea. leg)

8 DB (25-50lb) snatch from floor, 4 ea. arm

8 alt. V ups

8 Mtn climbers (8 ea leg)

*stick with it for 5 minutes total! Move Fast, Move Well