Tuesday, December 23, 2025

 Tuesday, December 23, 2025

Training Trip Prep

Warmup

150 + 200 Kick + 100 + 200 Kick + 50 @ :15R stretch and loosen up

12 X 25 @ 45

2 - Vert. Board from 15M to wall

2 - :10 Vert. Kick + 8 kicks off wall uh2o

300 + 200 + 100 Pull @ :30R

Main Set

Main Group

3 X [2 X 100 Kick @ 1:30] @ 5:00

4 X 25 uh2o @ 1:15

2 X [3 X 25 uh2o @ 40] @ 3:00

3 X [2 X 25 @ 30] @ 2

2 X [3 X 25 uh2o @ 40] @ 3:00

4 X 25 uh2o @ 1:15

3 X [2 X 100 Kick @ 1:30] @ 5:00

*all Best Effort, keep the effort high and the times low.

D-Crew

3 X [2 X 100 Kick @ 1:30] @ 5:00

[4 X 100 @ 1:15] @ 6

2 X [3 X 50 @ 40] @ 3

3 X [2 X 75 @ 50(55)] @ 3

2 X [3 X 50 @ 40] @ 3

[4 X 100 @ 1:15] @ 6

3 X [2 X 100 Kick @ 1:30] @ 5:00

300 Pull + 200 Kick + 300 Pull + 200 Kick + 300 Pull @ :30 Stretch it out and recover

Notes: Heck of a Kick Set. FL-BK-BR can do all the 25's underwater, BR can do uh2o swim or kick. Sprint FR can add some surface swimming as long as you push your underwaters to MP or 15M and use your top end speed at the surface. The Beginning and ending 100's are Board Kick. D-Crew has a nice variation where you can get some good short rest repeats and keep the quality up.