Monday, December 15, 2025

 Monday, December 15, 2025

Training Trip Prep

Warmup

3 X 100 + 200 Kick + 4 X 25 @ 1:40-5-30 stretch and loosen

6 X [3 X 25 + 100] @ 40-1:30

25's = 2 X's pattern

Rd. 1 = sculling

Rd. 2 = single side kick, side FL, superman deep kick

Rd. 3 = side-stack-send, D.D. to chin, favorite stroke/drill

100's = long strokes, strict stroke count

Main Group

18 X 75

8 @ 1:20 last 25 FAST

6 @ 1:30 D1-4, 5-8

4 @ 2:00 FAST

IM

20 X 75

4 FL @ 1:30

4 FL-BK @ 1:15

4BK-BR @ 1:15

4 BR @ 1:30

4 BK-BR-FR @ 1:15

D-Crew

24 X 75

6 @ 1:10 Strong

2 @ 2:00 FAST

8 @ 1:00 Strong

2 @ 2:00 FAST

6 @ 1:10 D1-6

Weight Room (Monday or Tuesday)

3 X's

DB/BB Squat (8-15 reps)

Pushups (4 sets of ?, can you get to 50? 100?)

Pullups or TRX Row (8-15+)

3 X's 

Overhead Plate (45lb) Lunges (8 ea)

BB Pull to Push (bar anchored) (8-12 ea)

BB rotational side to side, bar travels over the head (bar anchored) (8-12 ea)

3 X's

DB Hops (10-20lbs) (5 with :02 pause between hops)

BB Weighted Glute Bridge

High Plank w/ DB pull through (8 ea way)

Notes: Swim gives everyone a pattern to feel good about, weight room will make you sweat!