Thursday, December 18, 2025

 Thursday, December 18, 2025

Training Trip Prep

Warmup

150 + 5 X 50 + 150 @ 2:30-50-2:30 stretch and loosen

24 X 50 @ 50

6 K-S, S-K; 6 IMO-FR; 6 3-2-1 breaths per 50; F-E-F-F-E-F

Part I

12 X 25 Kick @ 50

4 12 1/2 side FL + 12 1/2 superman flutter BUILD tempo

4 12 1/2 Vert. Board + 12 1/2 EZ

4 12 1/2 FAST + Vert. Board to Flags (fly into the resistance)

extra :60

[2 X 100 @ 1:30 animal Kick] @ 5

4 X [2 X 25 @ 25] @ 2:00

*1st 25 = uh2o wall to wall; 2nd 25 uh2o to 15M + finish on surface

*all 25's are AFAP (as fast as possible)

D-Crew (instead of the 25's)

4 X 125 Kick @ 2:00 D1-4

Part II

4 X 100 + 3 X 100 + 2 X 100 + 1 X 100 @ 2-2:30-3-4

10 good repeats, 1000 yards of good work

IM = IM's

Stroke = all your stroke

D-Crew = may do 150's

Notes: Biggest day of the week so far as exams are finishing up, long warmup to get the volume back up, a nice kick set that will burn a few matches with the legs, and then finishing with 1000 yards of good swimming. 

Weight Room

3 X's

5 caleb dressel jumps, continuous

10 skater lateral jumps each way (opp. elbow to knee)

5 burpee starts from (plank, belly, plank, belly, plank)

3 X's

KB swing or BB power clean from floor

DB alt. bench press (always have one DB "up")

Pullups (weighted if you can do 10+ body weight) or DB Row (lawn mower)

8-15 reps (work hard)

3 X's

DB or BB RDL (legs straight, DB/BB goes to mid-chin, strong flat back)

Incline Power Pushup (feet on floor, hands on bench, pause for :02 and then explode so hands leave bench)

MB overhead rotational slam (side to side)

8-15 reps (work hard)