Practice: Monday, November 21

200 Warm up

  • 75 Free
  • 25 BNF

 

Kick set – Fins (500/700)

10×50 @ 1:00

  • 1st 50: = 2 UW kicks off each wall
  • 2nd 50: = 4 UW Kicks off each wall
  • 3rd: = 6 UW kicks off each wall
  • 10th 50: = 20 UW Kicks off each wall

 

Drill Set (400/1100)

4×50 One arm pull @ 1:00

8×25 Scul w/ fins & snorkel head down @ :40

 

Main Set #1 (Test Set) (800/1900)

8×100 for time – Best Average :10r

 

Pull set (300/2200)

3×100 @ :15r

  • RPLF
  • LPRF
  • BPBF

 

Main Set #2 (1000/3200)

2 rounds

2x 200 Passing (fast from flags to flags) @ 3:00/3:20/3:40

1x 100 Smooth (75%) @ 1:30/1:40/1:50

 

200 Cool Down

 

Weight room orientation

Then, as many reps as possible…

2:00 Plank Cross Unders (in high plank bring right hand to left foot under body, switch)

2:00 Burpees (chest to ground)

2:00 Thrusters w/ a dumbbell (12-15lbs)

2:00 Hand-Release Push-ups

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