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SOME HOLIDAY CHEER


 For those of you traveling during the holidays or those of you in private schools this week, we are missing you.  Here are some workouts if you want to get wet which might be a good idea.  It's easy to think of this time as your winter break but don't sabotage all the work you have done up to now.  We have great things coming in the next few months.

Here we GO,  change intervals if needed.

PREP warmups 

  • Standard warmup 4x4x4
  • 400 mixer (free/back by 50)
  • 4x50 kick @1:00IMO/FREE
  • 4x100 free @1:30

kick set

3 rounds

  • 3x25 kick on back  @40
  • 2x75 @1`:20 Max effort  (25 kick/25 swim/25 kick)

IM set

6 rounds

  • 25 fly get your air @30
  • 50 back to breast @50
  • 25 free AOS @1:00
  • hydrate check HR

POST SET

4 ROUNDS

  • 2X50 BUILD EACH TO 90% EFFORT
  • 100 MAXIMUM EFFORT @1:30 AOS
2X50 FAST AOS @45
  • REST 1:00N GET HR drink

SWIM DOWN 100

GOLD warmups 3x3x3

  • 300 mixer (free/back by 50's)
  • 3x50 kick @1:10 IMO/FREE
  • 3x100 free @1:45
IM set
4 rounds
  • 4x50 IMO/free kick @1:15
  • 4x25 IMO swim @40

speed play set with fins
2 rounds
  • 2x25 free fast AOS @30
  • 1x50 smooth back @1:00
  • 2x75 free fast build to na sprint @1:20
  • 100 smooth back stroke @2:15

TAKE FINS OFF SWIM DOWN WITH
8X25 @40 ODDS FREE EVENS BREAST WITH GLIDE



Wednesday gold practice
WARM UP THE USUAL
300 swim mixer (150 free/150 back)
3x50 kick IMO/free @1:10
3x100 back @2:00 pay attention to your walls

PRE SET with your fins
4 rounds
3x25 back kick @40
2x75 @1:30 (25 back kick /25 fast free swim/25 back kick)
FINS OFF
8 minute kick (00-40 choice smooth. 40-00 fast free)

MAIN SET
75 fly back breast @1:30
3x25 fly breast with free kick last 25 fast free
2 rounds 
  4x50 @1:00 free
3x25 choice no free @50
3x25 fast free @40

Have a good day. Be productive 

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