Friday-Saturday, December 12-13, 2025

 Friday-Saturday, December 12-13, 2025

Training Trip Prep

Warmup

3 X 75 + 3 X 50 + 3 X 25 @ 1:20-50-40 stretch/Loosen

3 X 100 Kick @ 2:20

8 Dives - 2 X's Plunge, Plunge-Kick-Plunge, single pull to side, 3 touch glide

100 + 6 X 25 @ 1:30(40)-40 

2 X 100 + 3 X 50 @ 1:25(30)-50

3 X 100 + 6 X 25 @ 1:20(25)-40

2 X 100 + 3 X 50 @ 1:15(20)-50

100 + 6 X 25 @ 1:10-40

*100's = smooth, keep stroke count as rest gets taken away

25's = 2FL-2BK-2BR or Kick

50's = E-F-E, Push the middle 50, your choice of stroke

Notes: some more general conditioning as we keep it in check after invite and heading into exams. Pretty simple, doable set.

Saturday

Warmup

3 X 100 + 2 X 200 + 300 @ 1:40-3-4 (any equipment you want)

24 X 25 @ 30

*2 Kick, 2 Swim any stroke pattern, put together some good touches

5 X 50-100-200 @ 3:00

*pick a distance and put together 5 good repeats

Notes: long warmup, then put together 15 Minutes of 5 repeats and get out of there.

Weight Room (Friday or Saturday)

3 X's

Box Jumps + Med Ball Slam to floor (overhead)

Broad Jumps (relay take off) + Med Ball Slam (side to side over the head)

Depth Drop + streamline jump +MB rotational slam against wall 

*3-5 each

3 X's

Deadlift

DB alt. bench press

Pullups or TRX row

3 X's

DB/BB RDL (straight legs, get bar/DB to chin, with flat back)

DB Renegade Row w/ pushup

Situp of your choice

Notes: Solid full body lift, keep weights in the 8-15 rep zone