HolidayPractice

=Holiday Hurt 2015=

December 2015
"The will to succeed means nothing without the will to prepare." - Juma Ikangaa What kind of championship season do you want to have?

Please submit your training plans if you will be out of town during this crucial point of the season.
December

21 - Mandatory Practice (7am-10am) Athletes Present - (Team - %)

22 - Mandatory Practice (7am-10am) Athletes Present - (Team - %)

23 - Mandatory Practice (7am-10am) Athletes Present - (Team - %)

30 - Mandatory Practice (7am-10am) Athletes Present - (Team - %)

31 - Mandatory Practice (7am-10am) Athletes Present - (Team - %)

January 4 - Back to regular practice schedule

Past Workouts 400s/300ks/300ds 3x(2x150 ks/ds/ss (2:45); 6x50 (:55/:50/:45)) 3x(200rightarm/leftarm (3:15; 4x75 fly/back/brst (1:30); 4x100 (1:30/1:25/1:20)) 12x100 dolphin kick w/ fins (1:40) 20x25 turns (odd-free, even-no free) :45 12x50 (odd-free, even-no free) :55 200 easy (8000)

1000s 3x(4x75 fist/k/s; 4x100; 4x25 .5sp) 8x25 f.tip drag fly/200 IM 8x25 spin drill back/200 IM 8x25 2kp breast/200 IM 8x25 head up free/200IM 3x(10x50 :45; 50 fast; 50 easy) 3x500 pull 200 easy (8500)

1000s 3x(8x50 rt/s, lft/s; 3x100) 3x(4x75, 50d, 25s; 8x25 variable sp) 5x300 work turns/breakouts 3x(6x50 kick; 4x25 underwater dolph) 8x25 starts/sprints 200 easy (7500)

400s/300ks/300ds 16x125 (4-ksksk, 4-dsdsd, 4-IMdouble free, 4-free) 2x(4x50 fly/back, 2x200 free, 100 IM fast, 4x50 brst/free, 2x200 free, 100 IM fast) 100 recovery 10x100 pull 20x50 kick w/fins 200 easy (8200)

1000s 6x50 ks/fs 5x100 free 4x25 half length sprints 10x50 :45 9x75 1:05 8x100 1:25 7x125 1:40 6x150 2:00 5x175 2:20 4x200 2:40 3x225 3:00 2x250 3:20 1x500 fast 300 cool down (9300)

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