Wednesday, December 17, 2025

 Wednesday, December 17, 2025

Training Trip Prep

Warmup

4 X 100 + 2 X 150 Pull + 200 Kick + 4 X 25 IMO @ 1:45-2:30-4-45 stretch and loosen

Main Set

12 X 75 @ 1:15

1st 6 alternate 1st 25/last 25 Kick

2nd 6 alt. stroke 1st 25/last 25

150 Board Kick + 6 X :10 Vert. Kick @ 30 + 150 Board Kick + 4 X 25 uh2o @ 45 + 150 Board Kick

*all @ 3:00

9 X 100 @ 1:40

Rotate IM, Kick-Swim by 50, last 25 FAST

15 X 50 @ 60 w/ FINS

#1 - F-E

#2 - 2 X 25 uh2o @ :20(25)

#3 - E-F

#4 - 2 X 25 uh2o @ :20(25)

#5 - 2-1-0 breaths by round

Notes: Some general conditioning for the middle of the week. Main Set is 4 15 minute patterns to follow, so nothing lasts too long and you always have some instructions to follow to keep you honest.