Monday, December 22, 2025

 Monday, December 22, 2025

Training Trip Prep

Warmup

8 X 75 + 16 X 25 + 8 X 75 @ 1:15-45

*loosen and stretch on the 75's

25's = sculling on the odd's, rotate different positions

Even's - rotate IMO, use favorite drill on each stroke

Main Set

50 + 25 + 50 + 100 EZ @ 40-3:00 

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

4 X 75 or 100's + 100 EZ @ 1:15-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 25 + 50 + 100 EZ @ 40-3:00

*D-Crew - do all 50's, all 75's and the 100's on the pattern, not 50-25-50....

Notes: A nice FAST-EZ pyramid today, you get a 2, 3, 4, 5, 4, 3, 2 minutes of FAST, intense swimming with a consistent 3:00 of rest throughout. Should be set up for a good challenge and allow you to keep the quality high.

Weights (Monday or Tuesday)

3 X's

DB/BB Front Squat to Push Press (hold position at top for a good controlled :02)

Pushups (as many as possible, try to get 100, even if you have to finish on knees)

Pullups (as many as possible)

3 X's

DB Lunge (5-8 ea.)

Kneeling MB throw, explosive (8)

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

3 X's

DB single arm snatch from floor (holst position at top for :02)

Plate loaded (45lb) rollup

kneeling MB slam (8-12)