Wednesday, December 24, 2025

 Wednesday, December 24, 2025

Training Trip Prep

Warmup

24 X 50 @ 1:05

6 stretch and loosen

6 K-S;S-K

6 IMO-FR

6 E-F-E-E-F-E

Main Set

24 X High Velocity Swims @ 1:10+

6 wall to far flags

6 wall to far flags + spin (no wall) + 6 kicks  + 3-4 touches back

6 Flags to far wall

6 wall to wall w/ FINS

D-Crew

24 X 75 or 100's @ 1:10-15 hold best avg.

Notes: quick Christmas Eve practice so you can get back to your family. Merry Christmas

Weights

3 X's

KB/DB Swings

DB/BB Bench Press

Pullups (weighted if you can do 10+ body weight)

*cable pull down if you are pull up challenged

*8-15+ reps, work hard

3 X's

DB/BB sumo deadlift to high pull (keep elbows above bar on high pull)

inverted BB row (ft. on bench or physio ball, hanging from bar, pull bodyweight to bar)

Pushup w/ world great stretch between each

*8-15+ reps, work hard

3 X's

Skaters (side to side jumps, with opp. elbow to opp. knee) :30 seconds

DB Dead Bug (with DB over head, alt. dumb bell press w/ alt. leg ext.)

DB kneeling wood chop (moving single DB from hip to opp. shoulder, like shoveling snow over shoulder)

*8-15+ reps, work hard