Friday-Saturday, December 19-20, 2025

 Friday-Saturday, December 19-20, 2025

Training Trip Prep

Friday

Warmup

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R

*any equipment, stretch out and loosen

Main Set

3 X 100 Kick + 3 X 50 @ 2-50

2 X 100 Kick + 3 X 100 @ 1:50-1:40

100 Kick + 3 X 150 @ 1:40-2:30

2 X 100 Kick + 3 X 100 @ 1:30(35)-1:40

3 X 100 Kick + 3 X 50 @ 1:20(30)-50

*Kick = nice and strong, keep it consistent as the sendoff get's shorter

*3 X 50-100-150's = E-F-E, push the middle swim, any stroke you want

3 X 50 + 3 X 100 + 3 X 150 + 3 X 100 + 3 X 50 @ :15R

*any equipment, stretch it back out

Notes: Did some higher efforts on Tuesday and Thursday this week, Friday and Saturday this week will stay away from the big efforts and focus on some general conditioning. Follow the instructions, do it well and you will get everything you need. The Kick-swim will give you some good endurance in the legs and some quality swims in between. Start and Finish with some long, quiet strokes.

Saturday

Warmup

2 X 150 + 6 X 25 @ 2:30-40 (stretch - side-stack-send alt. FR-BK)

3 X 100 + 6 X 25 @ 1:40-40 (stretch - Alt. D.D. to chin w/ 1 pull-2 kick)

6 X 50 + 6 X 25 @ 50-40 (stretch - 2BR-2BK-2FL)

30 X 25 + 3 X 100 @ 30-1:40

20 X 25 + 3 X 100 @ 30-1:40

10 X 25 + 3 X 100 @ 30-1:40

*25's are strong, strict stroke count, consistent, 15-10-5 minutes of great repeats

*100's are EZ - Kick - EZ, Kick is just strong

12 X 50 @ 1:30 or whatever you need

*work on moving well through the far wall, set yourself up so you have some speed at far flags and then rehearse the wall through the 1st 3-4 touches at the 15M mark

D-Crew instead of 50's - 3 X 600's on :30 get some long repeats in

Notes: another good opportunity for some general conditioning, especially with some stroke, Freestylers hold one less stroke you are comfortable? there are all kinds of ways to challenge yourself with those 25's. the 100's are to keep it interesting and keep your legs engaged. Finish with some wall and underwater work.

Weights (Friday or Saturday)

3 X's

DB (10-20lb) single leg bench jumps (one leg on bench, DB's in hands, jump as high as possible)

Push Up w/ world greatest stretch

DB Bent Piston Row (DB's in both hands, and you are alternating DB row, as one lowers, the other comes up, like a piston)

8-15+ reps (work hard)

3 X's

DB (30-80lb) Front squat with side step (lower yourself so elbows are close to knees, then reach out with righ and left foot before you stand back up)

DB Bench (30-80lb) lower in :05 + pause for :02 + UP!!! in :01

Pullups - same as bench, lower in :05 then jump or get help up to the top

8-15+ reps (work hard)

3 X's

DB (20-50lb) Overhead March (30-60 seconds), slow, balanced march, high knee

DB (10-20lb) Bent I-Y-T's

DB (10-20lb) Plank Pull Through

8-15+ reps (work hard)